We lose muscle mass after middle age, which slows metabolism and causes weight gain. Eating up to 50 percent more protein may help, says new research, and is safe for most people (except those who have kidney disease). An adult weighing 130 pounds could aim for 70 grams daily. Try these substitutions, which won't add lots of fat or calories.

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    Want to drop the pounds? Pile on the protein!

    INSTEAD OF 1 slice bacon (3g protein), EAT 1 egg (6g protein)

    INSTEAD OF 1 glass OJ (1.5 g protein), EAT 1 glass low-fat milk (8 g protein)

    INSTEAD OF 2 slices American cheese (11 g protein), EAT 3 oz canned tuna (21 g protein)

    INSTEAD OF 2 chicken wings (9 g protein), EAT 3.5 oz chicken breast (21 g protein)

    INSTEAD OF 1 hamburger patty (22 g protein), EAT 4 oz lean steak (35 g protein)

    INSTEAD OF 2 tbs sour cream (1 g protein), EAT 1/2 cup cottage cheese (15 g protein)

    INSTEAD OF 1/2 cup croutons (2 g protein), EAT 1/2 cup tofu (20 g protein)

    INSTEAD OF 2 tbs cream cheese (2 g protein), EAT 2 tbs peanut butter (8 g protein) 

    一過中年，我們的肌肉群會減少，這使我們的新陳代謝減慢，體重增加。一項新的研究表明，對于大多數人來說，多吃一半的蛋白質能夠幫助我們解決體重增加的麻煩，并且對身體有損傷(患有腎病者除外).一個體重130磅的成年人,每天可以攝入70克蛋白質.嘗試下用下面的食物來作個替換，它們不會給你的身體增加太多的脂肪和熱量.

    想要減掉你的體重嗎?把下面的蛋白質堆積起來吧.

    用1個雞蛋(含6g蛋白質)代替1片咸豬肉(含3g蛋白質);

    用1杯低脂牛奶(含8g蛋白質)代替1杯橙汁(含1.5g蛋白質);

    用3盎司金槍魚罐頭(含21g蛋白質)代替2片美式奶酪;

    用3.5盎司雞胸肉(含21g蛋白質)代替2個雞翅(含9g蛋白質);

    用4盎司瘦牛排肉(含35g蛋白質)代替1個漢堡(含22g蛋白質);

    用半杯農家乳酪(含15g蛋白質)代替2餐匙酸奶(含1g蛋白質);

    用半杯豆腐(含20g蛋白質)代替半杯或烤或炸后泡在湯里的面包丁(含2g蛋白質);

    用2餐匙花生醬(含8g蛋白質)代替2餐匙奶油干酪(含2g蛋白質).