In 2008, I had written for WWE Magazine and my local Vermont alternative weekly newspaper, but I was still toying with the idea of becoming a screenwriter when I started my internship at EatingWell. I didn't know that my time learning to edit and write for a food magazine would set me up for my career to come. And it would turn out to be an important ingredient for a dramatic weight loss later in my career as a restaurant critic.
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I treated my internship at EatingWell as a buffet. While the talented crew in the test kitchen created healthy recipes all day, I would bide my time until lunch and then take full advantage of the spoils. I gained my own version of a freshman 15 during Christmas-cookie testing season. But one unexpected recipe won my long-term affection.
I say "unexpected" because I am a lifelong meat obsessive. Just Google me and you'll see the pictures with a pig's head. I would never have imagined that a tofu recipe would become one of my standbys. I have to thank former EatingWell Test Kitchen Manager Stacy Fraser for being the one to convince me that soy protein could be the centerpiece of a meal. The recipe was part of a story about packing bento box lunches. I still have a soy-sauce-stained printout of the original magazine page that also featured short-grain brown rice balls, strawberries and orange wedges.
But the Soy-Lime Roasted Tofu was the star, both in spite of and because of its simplicity. With just four ingredients, there are few dishes in my arsenal easier to make—just cut up extra-firm tofu and marinate it in soy sauce, lime juice and toasted sesame oil for a few hours. Roasted at 450°F for 20 minutes, the cubes emerge from the oven crisp at the edges, silky inside and flavored with a masterful balance of salt, umami and acid. I've been known to add a bit of gochujang for a kick of sweet heat, but truly, the original recipe is iconic without it.
I left that internship for a job as a food writer and critic. I was young and still relatively slim despite the cookie testing. I gained 10 pounds a year my first five years on the job. At just 5 feet tall, 50 pounds was more than half my starting weight. Well-meaning friends said I looked voluptuous. But I felt exhausted.
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When you're a restaurant critic, life is like a particularly extravagant day on a cruise ship, floating from meal to meal. My days could start with an ice cream tasting before an indulgent lunch, then a multi-course dinner of various cuts of wagyu, then another dinner. When you sign up for a life as a professional eater, you have little license over what you put into your own body. When I had my gallbladder removed at age 32, my boss at the time called it "a job hazard."
But that helped me realize that I couldn't continue to live like that forever. I would have to manage my portions when dining out and cook healthier dishes than pork belly stews when I was making dinner at home. That's when I began to focus my menu on lean protein. The star? A certain zippy tofu recipe.
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Clocking in at just 163 calories per cup, Soy-Lime Roasted Tofu is packed with 19 grams of protein. While the recipe yields four servings, I can usually eke out more, especially if I make the protein part of a hearty salad. It's easy to revive in the air fryer, so it makes sense to prepare two packages, then reheat the cubes as needed. When I don't feel like sprinkling them on top of a salad, they're also fantastic packed into corn tortillas with fresh cilantro for Asian-fusion street tacos.
Swapping out heavier meals for tofu gave me enough energy to start hopping on a spin bike—first at a local studio, then on my very own Peloton. Combining those healthier habits helped me to lose 30 pounds in about a year.
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And I kept it off, despite moving to Houston, where my life as a restaurant critic was even more calorie-packed. The job that followed in the Washington, D.C. metro area involved eating at more than 100 restaurants in the space of three months for my annual best restaurants package. That was when my shape began to change again. Marrying my pizza-loving husband didn't help either. I gained 10 pounds again this past year.
But this time, I know how to rein in my habits before they get out of control. Staying on top of my portions is essentially impossible when it's my assignment to eat at least three courses. But when I'm not eating for work, I'll be replacing pizza night with a recipe that I love almost as much. And you can trust that you'll be seeing me feeling healthy and energized, next year.
FAQs
Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet. On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.
Will a high-protein diet help me lose weight? ›
So not only can protein help you lose weight, it can also help you keep it off in the long-term ( 3 ). Bottom Line: Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.
What is a high-protein diet for weight loss ratio? ›
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
How to lose weight fast with protein? ›
“In general, you should make sure 10% to 35% of your daily calories come from protein and you should burn 500 calories more than what you eat each day if you want to lose weight.”
How to lose 30 pounds asap? ›
Now, let's move to the 12 steps to help you lose 30 pounds safely!
- Set a Realistic Goal. ...
- Add Protein to Your Diet. ...
- Calculate Your Caloric Needs. ...
- Design a Balanced & Nutritious Meal Plan. ...
- Stay Hydrated. ...
- Incorporate Regular Exercise. ...
- Practice Mindful Eating. ...
- Monitor Your Progress.
Typically, you should aim to lose approximately one to two pounds each week. This means that in about four months or so, you'll be able to lose about 30 pounds. Get started on your weight loss by making a plan and sticking to it as best you can.
What happens if I eat only protein for a week? ›
Protein adds a metabolic burden on your body, especially on the kidneys. A high protein intake for a long time can cause digestive, kidney, and bone disorders. People with a very active lifestyle can tolerate higher amounts of protein than those with a sedentary lifestyle.
What happened when I started eating more protein? ›
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ). In fact, some research suggests you can burn even more.
What does a high-protein diet for weight loss look like? ›
Most people can follow a high-protein diet by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables that are relatively rich in protein, such as asparagus and spinach.
How much protein is too much protein for weight loss? ›
Excessive protein intake would be more than 2 grams per kilogram of body weight each day. If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Can I lose belly fat by eating protein? ›
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss ( 13 , 14 , 15 ). Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet ( 16 , 17 , 18 ).
What food burns belly fat the fastest? ›
Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also a key in keeping off the body fat.
What I eat in a day high protein? ›
You can reach 100g of protein per day by choosing protein-rich food options with each meal. This can include Greek yogurt, chicken breast, and a salmon fillet. Plant-based sources to help reach your goal can include peanuts, beans, and tofu.
How many calories should I eat a day if I want to lose 30 lbs? ›
Weight loss happens when you reduce your calorie intake below what you burn. To lose 30 pounds in three months, you'll have to create a calorie deficit of 8,750 calories per week — or about 1,250 calories per day.
Is it possible to lose 30 pounds in a week? ›
Losing 30 pounds in one week is not only unrealistic but also extremely dangerous and harmful to your health. Rapid and excessive weight loss can lead to severe dehydration, nutrient deficiencies, muscle loss, and other serious health complications.
What is the 30 30 30 rule for weight loss? ›
The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.
Is it possible to lose 30 pounds in a month? ›
First of all, it is not realistic to lose 30 pounds in a month. But it is realistic to lose 5 to 7 pounds in the first week and then 1 to 2 pounds a week after that. So, a realistic weight loss in a month is about 11 to 12 pounds but 30 pounds is unrealistic and unhealthy.
