What to eat in your window: protein first

Eating in fewer hours makes it easier to fall short on protein. Some simple ideas.

Why it matters

When you lose weight, part of the loss can be muscle. Enough protein plus movement helps keep it. With fewer meals a day it is easy to fall short.

Ideas that work

• Eggs, chicken, lean meat, fish, canned tuna or mackerel.
• Low-fat cheese, plain yogurt, cottage cheese.
• Lentils, chickpeas, beans (combined with grains).

Breaking your fast

Nothing special is needed. If your stomach is sensitive, start with something light with protein, and eat slowly.

Sources

• Cava E et al. Preserving healthy muscle during weight loss. Adv Nutr. 2017;8(3):511-519.

General information; not a substitute for a health professional.