by Chris Mohr, Ph.D., R.D.

Well, your body doesnt necessarily work that way. Theres only a certain amount of protein that your muscles can absorb in one sitting.

Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal, says Doug Paddon-Jones, Ph.D., a professor of nutrition and metabolism at the University of Texas Medical Branch.

Protein synthesis is basically a fancy way of saying building and repairing muscle. Exercise creates micro-tears in your muscles. The harder you work, the more of these tears occur. Protein helps to repair these tears, which then causes your muscles to grow bigger and stronger.

If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to a lack of building materials.

But if your muscles receive more than 35 grams of protein, they have all the building materials they need and the protein goes to other parts of your bodyor into the toilet.

The magic amount of protein your muscles are capable of absorbing during a meal seems to be about 25 to 35 grams.

What does that amount look like? Here are a few examples...

<ul><li> 1 cup cottage cheese (28 grams protein) </li><li> 1 cup Greek yogurt plus a handful of nuts (25g) </li><li> A palm size portion of steak, fish and/or poultry (28g) </li><li> 3 whole eggs + 3 egg whites (27g) </li><li> 1 scoop of whey protein (25 g) </li></ul>

So chewing through an entire side of beef may not benefit your muscles any more than taking down a smaller portion of tenderloin.

In fact, if youre piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, all of which can help with muscle recovery and weight loss.

And you dont have to down a huge shake or omelet after a workout. Studies on protein timing show muscles elevated sensitivity to protein lasts at least 24 hours.

In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout.

What matters most is your total protein intake throughout the day.

Reframe how you think about protein, especially if youre trying to build muscle. Instead of eating 60 grams of protein during three meals a day, trying eating 25 to 35 grams of protein four or more times a day.

Consume one of these meals within one to two hours pre- and post-workout so you cover your bases.

Additional research by Jessica Girdwain

How Much Protein Can Your Muscles Absorb?

It would seem logical that the <a href="https://www.menshealth.com/nutrition/a28830852/how-to-eat-more-protein/" id="15e54f4a-54af-3f98-ae70-01d503183891"> more protein </a> you pack away during a meal, the bigger <a href="https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/" id="d7cb637d-6b5f-371f-a7ba-7bc67b45f210"> your muscles grow </a> . More is always better, right?

How Much Protein Can Your Muscles Absorb In One Sitting?

But the keto diet also severely restricts the amount of carbohydrates you can eat. Anywhere from 60 to 80 percent of your daily calories come from fat, 5 to 10 percent come from carbs, and the remainder consists of protein <a href="https://www.menshealth.com/nutrition/a19536122/ketogenic-diet-6-things-that-happen-to-your-body/" id="4113b31f-9e11-36ea-af22-801a6f418662"> which can affect your body in more ways than one </a> .

In fact, when you go keto, it's typically recommended to eat less than 50 grams of carbohydrates per day, or the equivalent of just two to three apples.

But a big factor that can help you stick to a keto diet? Feeling full. If youre hungry throughout the day, youll likely overeat, which can lead to weight gain over time. Generally, you want to eat a few snacks per day in addition to your meals, depending on your hunger levels. Theres no set number, but aim to fuel your body every 4 to 5 hours.

Snacking on a keto diet can be tricky, though. So, here are nine snacks that fit the keto guidelines. Reach for them when you need something to hold you over until your next meal.

As a general rule of thumb, vegetables offer fewer carbs. So while fruit is great for you to snack on and can certainly fit into your plan, its trickier to eat lots of it on a keto diet.

Plus, you still need to eat enough good-for-you nutrients, and enjoying <a href="https://www.menshealth.com/nutrition/a19527271/red-yellow-pepper-nutrition-facts/" id="170ce960-02e4-3c7c-ad37-a8f12903aa03"> colorful mini bell peppers </a> will help you do just that. Theyre refreshing, crisp, and convenient, says sports dietitian Jenna Braddock, R.D., C.S.S.D. Since the mini bell peppers are portable, you dont need any prep.

Three mini bell peppers offers just 5 grams of carbs, meaning nine of them for a snack would offer the same as most medium sized pieces of fruit. If you can't stand eating them on your own, have them with some mashed avocado.

Related: <a href="https://www.menshealth.com/nutrition/g19546349/delicious-ways-to-eat-vegetables/" id="77b32856-86ec-3d03-af73-5b98a72fc630"> 26 Recipes That Will Make You Love Vegetables </a>

Kale keeps your carb intake in check, while offering a combo of fiber, antioxidants, and even some protein. These <a href="http://www.amazon.com/gp/product/B00N2RRWQ8/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B00N2RRWQ8&amp;ascsubtag=%5BASIN%7CB00N2RRWQ8%5Bnid%7C2343936%5Bvid%7C2547796%5Bbrand%7CMH%5Butm%7C" id="46641e79-0a6b-3b48-a60d-eea023fae4e8"> Rhythm Superfoods Spicy Jalapeno Kale Chips </a> are a great keto option.

Want to make your own snack? Preheat your oven to 425 degrees and rinse off a batch of dinosaur kale. Line a cookie sheet with parchment paper, spread your kale leaves and sprinkle them with a bit of salt and pepper (and a pinch of cayenne if you want some heat). Roast for about 5 to 10 minutes until theyre crispy.

The keto diet is high in fat, but you should focus on eating quality poly- and monounsaturated fats. Pistachios offer a power trio of plant protein, filling fiber, and healthy fats to keep you satisfied in between meals.

Pistachios pack 6 grams of filling protein per ounce, and offer the most nuts per serving (about 49 nuts) compared to other nuts, like 18 cashews or 28 peanuts for the same ounce. These nuts are perfectly fine to snack on as well, but pistachios will give you the most bang for your buck.

The reduced serving 100-calorie packs (like these from <a href="http://www.amazon.com/gp/product/B01GEVVAWU/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B01GEVVAWU&amp;ascsubtag=%5BASIN%7CB01GEVVAWU%5Bnid%7C2343936%5Bvid%7C2547796%5Bbrand%7CMH%5Butm%7C" id="34271b53-2abf-34f4-a1f4-7ed2c2fae9c3"> Wonderful Pistachios </a> ) are super convenient, since you can take them with you to snack on the go.

Related: <a href="https://www.menshealth.com/nutrition/a19536669/fatty-foods-with-health-benefits/" id="d9ed4e28-ace3-3f5d-a34d-cc4bbb1d9fa5"> 8 Fatty Foods With Health Benefits </a>

Beef jerky is an easy snack for any keto dieter, says <a href="http://www.SoundBitesRD.com" id="313137f7-df90-3b08-ad99-b03c41665894"> Melissa Joy Dobbins </a> , M.S., R.D.N., C.D.E., a member of the beef expert bureau. Plus, it packs about 10 to 15 grams of high-quality protein per 1 ounce serving and is also typically low in fat and carbohydrates, although that can vary by brand, so be sure to read labels.

You typically want to snack on jerky thats higher in protein and ideally less than 10 grams of carbs as possible. If youre following the keto diet, getting the very few carbs youre eating from vegetables and fruit is key, because they offer the most nutrients. ( <a href="https://www.menshealth.com/nutrition/g19548050/best-jerky-products/" id="1f3f74a3-e529-3f4f-a262-c9744c133f56"> Here are some of our favorites. </a> )

In addition to protein, beef offers iron and zinc, which are two very important minerals. Iron helps oxygen travel to your tissues and organs, while zinc helps support your immune system.

Related: <a href="https://www.menshealth.com/nutrition/a19548356/how-to-make-your-own-beef-jerky/" id="27cdbdc9-ac79-3b93-a9ae-34599ce57df6"> How to Make Your Own Beef Jerky </a>

Finding a bar thats in-line with the ketogenic diet guidelines can be tough, but this <a href="http://www.amazon.com/gp/product/B01D157TZE/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B01D157TZE&amp;ascsubtag=%5BASIN%7CB01D157TZE%5Bnid%7C2343936%5Bvid%7C2547796%5Bbrand%7CMH%5Butm%7C" id="1ef4cabb-5e80-316d-ae55-f189054fb14e"> Epic Venison Sea Salt Pepper Bar </a> fits the bill and offers a good dose of protein.

When youre looking for a keto-approved bar, aim for less than 10 grams of carbs, 15 to 30 grams of protein, and as much fat as you want, since thats the majority of your diet.

Related: <a href="https://www.menshealth.com/nutrition/g19519889/best-protein-bars-for-men/" id="39d1b564-167e-3cef-a28a-9b39efd2dcf5"> The Best Protein Bars For Men </a>

Whole eggs are awesome. They offer high quality protein, vitamin E, and choline, which is essential for brain health, among others. Stick to roughly two or three whole eggs when you snack to keep your portions in check.

While boiling and peeling your eggs does take extra effort, you can easily prep a batch on Sunday to have them on hand for a few days. (Heres the <a href="https://www.menshealth.com/nutrition/a19527125/simmer-the-best-hard-boiled-eggs/" id="0f2727c5-d41d-3d9e-a26b-9c0f6e79ca1a"> best way to simmer a hard-boiled egg </a> and the <a href="https://www.menshealth.com/nutrition/g19523087/ways-to-peel-hard-boiled-egg/" id="01f71723-166a-3c64-a1a1-3ff6078e6218"> best way to peel them </a> .) Many stores offer pre-peeled hard boiled eggs, too, like these from <a href="http://www.egglandsbest.com/product/hard-cooked-peeled-eggs/" id="f7db4faf-f1fb-3c54-ab84-b09cd176f696"> Egglands Best </a> .

Related: <a href="https://www.menshealth.com/nutrition/a19544125/beginners-guide-to-meal-prep/" id="7b32413a-8e62-315d-ac39-0ddfeedf3b3c"> A Beginners Guide to Meal Prep </a>

A staple of the <a href="https://www.menshealth.com/nutrition/a19543268/mediterranean-diet-benefits-entire-body/" id="1633b5f2-7de6-3f3c-a51c-7e71af1c5441"> Mediterranean diet </a> , olives are a great source of healthy monounsaturated fats, vitamin E, and minerals like selenium and zinc. Aim for one serving, or about five to 10 olives, for a solid keto snack.

These can also be found in portable packages ( <a href="http://www.amazon.com/gp/product/B00N32KXQ8/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B00N32KXQ8&amp;ascsubtag=%5BASIN%7CB00N32KXQ8%5Bnid%7C2343936%5Bvid%7C2547796%5Bbrand%7CMH%5Butm%7C" id="d98b15c9-5611-3bb0-a0cf-77124db89f38"> like these from Oloves </a> ) so you can easily throw them into your lunch bag.

Related: <a href="https://www.menshealth.com/nutrition/a19544390/unhealthy-foods-that-are-good-for-you/" id="9b9e7b5d-4da8-36c9-aa4a-95389beb0c66"> 8 Unhealthy Foods That Can Actually Be Good For You </a>

With 7 grams of fat, 6 grams of fiber, and 13 grams of protein per 1/3 cup, <a href="http://www.amazon.com/gp/product/B0041TVR62/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0041TVR62&amp;ascsubtag=%5BASIN%7CB0041TVR62%5Bnid%7C2343936%5Bvid%7C2547796%5Bbrand%7CMH%5Butm%7C" id="95fc5c7c-27d8-34ca-a450-446ef805a674"> roasted soybeans </a> (salted because, well, they just taste better) should be a pantry staple for keto dieters.

Related: <a href="https://www.menshealth.com/nutrition/a19539044/best-foods-for-all-day-energy/" id="f9f786ca-1850-3c03-abcf-d9bc5370a4cb"> The 8 Best Foods For All-Day Energy </a>

Cruciferous vegetableslike cauliflower, broccoli, Brussels sprouts, and cabbageoffer fiber and many disease-fighting vitamins, minerals, and antioxidants.

Pick up a head of cauliflower at the store, break it into about 1 cups worth of bite-size pieces, and enjoy with mashed avocado to bump your fat intake.

Chris Mohr Ph.D, R.D., is the owner of <a href="http://mohrresults.com/" id="76408d9b-35b4-360e-a41f-0476281c1a98"> Mohr Results </a> . He has Bachelor and Master of Science degrees in nutrition from The Pennsylvania State University and University of Massachusetts, respectively. He earned his Ph.D. in exercise physiology from the University of Pittsburgh and was formerly the consulting sports nutritionist for the Cincinnati Bengals and University of Massachusetts Athletic Program.

9 Keto-Friendly Snacks That Actually Keep You Full

Americans once demonized fat. But recently, the nutrient is rising above its bad-for-you reputation. That's just one reason the <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="577dde65-5b9b-32f6-a2ce-7ac0c9db4863"> ketogenic diet </a> is becoming popular againeating all the fat you want sounds like a great thing, right?

9 Keto-Friendly Snacks That Will Actually Keep You Full

In a way, our fear of carbs makes sense. Carbohydrates make up a large portion of your daily calories, and eating too much of the not-so-great kind, like sugary drinks, white bread, and cookies, can be problematic if youre looking to lose weight or just get healthier.

So you might choose to cut out carbs altogether, but that type of restriction isnt entirely necessary. Eating the right kind of carbs, like oats and brown rice, provides your body with the fuel you need to not only get through your workouts, but also your day in general. Thats why some people opt for a strategy called carb cycling, meaning they alternate between high carb days and low carb days.

Carb cycling is a way to help dieters periodically feel like theyre not dieting and in some cases actually indulging, says Mens Health nutrition advisor Alan Aragon, M.S.. This doesn't mean you'll get a special fat-burning effect by going low carb, but it might help you stick with your diet in the long run, he adds.

But does this approach do anything for your weight for the long haul? Even more importantly, is it any better than simply cutting calories overall? Heres your beginners guide to carb cycling and how to figure out if its a fit for you.

Carb cycling means you eat a higher amount of carbs one day, followed by a lower amount of carbs the next. You continue to alternate between the two throughout your week, depending on your activity levels on each day.

The rationale behind it is pretty solid: you get the perks of going high-carb during the days you work out, and the perks of going low-carb when youre not as active.

When you exercise, your body dips into your carb stores for energy, so naturally your high carb days would align with training days, when your body can best utilize that fuel. That can be a great thing, because an extra push during your workout means you can go harder for longer, burning more calories overall. On your rest days, you can scale your carbs back as a way to reduce empty calories without feeling too restricted for the rest of the week.

So lets say youre 175 pounds and aiming for 2 grams of carbs (g) per pound of body weight on your high-carb days. If you're training on a Monday, thats 350 g. On your following rest day, or low carb day, you might cut back to just 1 or 1.5 grams per pound of body weight, ranging anywhere from 175 to 263 g.

That said, theres no set amount for how many carbs youre allowed on higher or lower carb days. It depends largely on the types of workouts you're doing, and how often you do them. As with most diets, there are a variety of carb cycling prescriptions available on the internet, but your carb intake should ultimately be tailored to you and your needs.

<h1> 4 Things You Should Know Before You Try Carb Cycling </h1>

Carb cycling requires a bit more planning than most people prefer, because you need to weigh, measure, and count grams. Using an app like <a href="http://www.myfitnesspal.com/" id="238d9d39-233f-3da4-aec1-695f5032431c"> My Fitness Pal </a> can help make that easier, but if you appreciate flexibility in your diet, carb cycling might be too strict for you.

That said, if you love having guidelines or rules to follow, carb cycling can be worth a shot for you.

Here are a few things to keep in mind before you give it a whirl.

<h1> 1. Know how many calories you need </h1>

Establish a daily calorie goal youll aim for on all days. A general approach: If you want to lose weight, multiply your bodyweight times 10. Thats how many calories youre aiming for each day. Weight maintenance? Multiply by 12. And if you want to gain, multiply by 15.

Divide those calories among your main <a href="https://www.menshealth.com/weight-loss/a19540439/how-to-count-macronutrients-iifym-eating-plan/" id="2338c775-0bfa-3560-a4fc-f1133170eb38"> macronutrients </a> : carbs, protein, and fat. Carbs and protein both provide 4 calories per gram, while fat provide 9 calories per gram.

In addition to your carb cycling, aim for about 1 g of <a href="https://www.menshealth.com/fitness/a19540593/ultimate-guide-to-protein-supplements/" id="6954ad22-5466-3476-a314-c2543c4c0bbf"> protein </a> per pound of body weight. Make up the rest with healthy fats. (For a more detailed plan, heres how to <a href="https://www.menshealth.com/weight-loss/a19540439/how-to-count-macronutrients-iifym-eating-plan/" id="f4091415-35f4-3c60-a9bf-9d1cd89a2218"> count your macros for weight loss </a> .)

So on high carb days, youll up the carbs and your calories, keeping protein and fat the same. On the flip side, the lower carb days will slash your calories, again while keeping your protein and fat the same. Remember, its about eating less calories but not really feeling like you are.

When you eat fewer carbohydrates, make sure you keep the fiber. Low carb days arent an excuse to dump the broccoli and apples. Focus primarily on removing added sugar and other refined carbs, like muffins and bagels, from your diet. Load up on fiber and nutrient-rich vegetables, fruit, beans, oats, quinoa, and other quality grains.

<h1> 4. Eat enough, even on low-carb days </h1>

Your brain runs on carbs, or more specifically, on the sugar glucose. And when theres none around, your body has to make it using other sources, like protein, which can be bad news if you're looking to build and maintain lean muscle. That's why it's so important to eat more than 130 g of carbs on your low carb days. Feed your brain so youre not in a fog the entire day at work.

<h1> So what would you actually eat if you were carb cycling? </h1>

On a high-carb day : An example of eating for a 175-pound guy aiming for 350 grams of carbs might include 1 cup of oats in the morning made with milk, a small handful of raisins and a bit of brown sugar; a piece of fruit and yogurt for a snack; a basic sandwich (with 2 slices of bread and some protein); a banana and peanut butter for an afternoon snack; 2 to 2.5ish cups of cooked pasta with veggies for dinner; then maybe some popcorn for an evening snack. This is just looking at carb intake and doesnt include all the protein-rich foods youd be eating along with them. Its also a loose recommendation, so its not exact in terms of total carbs, but should give you a feel for the amount of carbs youd be looking at on a high-carb day.

On a low-carb day : On the flip side, half that amount of carb 175 g or sowould simply mean cutting some of the given portions above in half, so maybe just cup oats; 1 to 1.5 cups cooked pasta; more vegetables and some lower carb fruits, like berries.

<h1> Are Low-Carb Days Different From Keto? </h1>

Eating keto has very specific rules around what to eat and how much you can eat. The general idea of this approach to eating is to make sure your carbs are low enough and fat is high enough that your body runs on ketones. Too many carbs and when you pee on the keto stick, you'll see that your body has shifted its fuel source back to glucose.

On the flip side, low carb doesnt have a specific definition and if you ask 10 people, you might get 10 different answers on what it means. That said, most guidelines recommend keeping carbs under around 150ish grams daily (compared to less than about 50 with keto). To put things in perspective, a typical piece of fruit has about 15 or so grams, a slice of basic sandwich bread around the same, and 1 cup of most cereals around 30ish grams. Of course, this varies based on brands, type and size of foods, but those are general parameters.

Nutrition trends come and go in waves. First, we were scared of eating too much fat. Then the conversation started to shift, and we started demonizing <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="5f146586-75d3-32f3-ac09-58a5d0296e8c"> carbs </a> .

How to Do Carb Cycling for Weight Loss, According to a Dietitian

With that, you might think that eating huge amounts of protein is always a good ideabut is it possible to have too much of a great thing?

Read on to find out exactly how much protein you should down if you want to reap the benefits.

<h1> Can Eating Large Amounts Of Protein Be Harmful? </h1>

Its not that more protein will hurt you, per se. For years, people have suggested higher protein diets will have a negative effect on your bone density (not true) or hurt your kidneys (also not true). <a href="https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8" id="e014c478-6ac2-3d26-a633-1b98b7632c5b"> Research has refuted both claims many times </a> , according to a review of multiple studies published in Journal of the International Society of Sports Nutrition.

The potential downside: You're left with an unbalanced diet. If you fill your plate with mostly protein all day every day, that higher intake could push out other high quality foods your body needs to properly function, like disease-fighting fruits and vegetables, heart-healthy fats, and whole grains that aid in digestion and weight loss.

So say you're not eating enough <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="9d596cb9-5795-33a2-a801-3ab5c75878e7"> carbohydrates </a> because you're skewed heavily towards protein. You might feel a dip in your energy levels, because carbs serve as your primary source of fuel.

Leaning heavy towards one macro can lead to deficiencies in other macros and other vital nutrients, Jim White, R.D.N., owner of Jim White Fitness Studios, <a href="https://www.menshealth.com/nutrition/a19532062/common-meal-prep-mistakes/" id="3e7531f4-6de5-35f1-aa30-4337b7b1f916"> explained to us recently </a> . For example, if you consume 60 percent protein, 20 percent fat and 20 percent carbs, you could be robbing yourself of B vitamins, fiber, and extra energy that you would normally get through a moderate carbohydrate diet.

Whats more, your <a href="https://www.menshealth.com/nutrition/a19525156/how-much-protein-can-your-muscles-absorb/" id="b3a638ad-f0a3-3fee-a3b7-0677ac857d79"> muscles can typically only absorb up to 35 grams of protein in one sitting </a> . When you eat more than that, they either go to other parts of your body or you just flush it out.

<h1> So How Much Protein Do You Need? </h1>

The current <a href="https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf" id="22d446ab-7971-35ca-a1f6-ae7e3672fbd4"> U.S. Dietary Guidelines </a> suggest getting 10 to 35 percent of your calories from protein. While having that benchmark is great, thats a pretty large range, and may not help much when youre trying to make sense of how much protein your body needs.

So, lets look at protein intake another way. Arguably, the most important message about protein is not to eat more, but rather when you should eat it. There is no storage depot for protein in your body like there is for carbohydrates and fat. That means your body doesnt have it on hand when it runs low, so the breakdown of protein into amino acids <a href="https://www.menshealth.com/fitness/a19540593/ultimate-guide-to-protein-supplements/" id="4c4240bf-06e8-30f5-a75b-1057fe6e65b4"> the muscle-building components of the protein itself </a> needs to be adequate throughout the day to continually fuel your body.

Despite this, the typical person eats very little protein in the morning, a bit more in the afternoon, and the majority in the evening. Thats not just out of balance, but it also doesnt give your body what it needs, when it needs it.

To confirm that evenly spreading out your protein intake is a more effective approach than slamming it down all at once, researcher Doug Paddon-Jones, Ph.D. and his team from The University of Texas Medical Branch fed people a typical dose of protein at dinner, or 90 grams, versus what he and others recommend, which is 30 grams per meal.

Their results, published in the Journal of American Dietetic Association, found <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197704/" id="6c7298e4-2655-3669-af8b-d8a9f0708edc"> both intakes of protein resulted in the same increase in protein synthesis </a> your bodys process of building and repairing muscleafter the feeding. In other words, people who ate more protein, or 12 ounces of beef in this case, didnt experience any greater benefits than those who ate 4 ounces of beef, or roughly a palm-sized portion of protein.

The general consensus seems to be aiming for about 30 grams of protein per meal, incorporating snacks containing 10 to 20 grams of protein in between. If you hate counting grams, about 1/4 of your plate should be filled with protein, 1/4 with grains, and the remaining half with vegetables and some fruit.

Related: <a href="https://www.menshealth.com/nutrition/g19532825/worst-muscle-foods/" id="ff8d41ce-d01b-30e8-aa9f-a18e835d32b8"> The 7 Worst Foods For Building Muscle </a>

<h1> Whats the Best Way to Get Your Protein Fix? </h1>

Ideally, your protein should come from a variety of foods like beef, fish, poultry, dairy (cottage cheese, Greek yogurt, cheese), whole eggs, <a href="https://www.menshealth.com/nutrition/g19546047/muscle-food/" id="6e234107-ab7c-35c1-a95d-9c66a2af10ae"> and the like </a> . Here are a few ways to sneak more of it into your day, so you can easily hit that 30 g per meal sweet spot. (For more delicious muscle-building meal ideas, check out the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="53de50f4-ef4c-383b-a26a-4a09a5bd070c"> Metashred Diet </a> from Men's Health.)

For Breakfast: 1 cup <a href="https://fairlife.com/ultra-filtered-milks/" id="89e1cf9e-db8b-3756-ac89-c6dd79db96fd"> high-protein milk </a> and <a href="http://shop.cascadianfarm.com/Dark-Chocolate-Coconut-Protein-Granola/p/CFO-485966&amp;c=CascadianFarm@Cereals@ProteinGranola" id="249e46f3-4989-3ebd-a4e8-5133b30bc656"> high-protein cereal or granola </a> with a handful of nuts

For Lunch: 2 to 3 whole <a href="https://www.menshealth.com/nutrition/g19545747/14-best-ways-eat-egg/" id="68609cfa-fb1a-302f-a1e4-720894ca920e"> eggs </a> paired with 3 oz smoked salmon over a bed of greens

For Dinner : A palm-sized portion of beef, poultry, fish, or pork

<ul><li> Handful of nuts and a glass of milk </li><li> iPhone-sized portion of beef jerky or salmon jerky </li><li> 1 cup cottage cheese or Greek yogurt </li><li> 2 Mini <a href="http://www.amazon.com/gp/product/B075NQ6XNR/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B075NQ6XNR&amp;ascsubtag=%5BASIN%7CB075NQ6XNR%5Bnid%7C2321871%5Bvid%7C2510191%5Bbrand%7CMH%5Butm%7C">Babybel Cheese wheels</a> with a piece of fruit </li></ul>

Theres a reason the fittest guys you know cant stop talking about protein. This essential <a href="https://www.menshealth.com/nutrition/a19537348/how-much-fat-and-carbs-should-you-eat/" id="f3c8f155-5f98-319d-aef8-db82fdccba15"> macronutrient </a> helps keep you full and works to build and maintain your lean muscles.

Can You Eat Too Much Protein?

Let's be real, if you're trying to lose weight, you've probably done your fair share of Googling weight-loss tricks. And while eating right is definitely on your radar, eating to support the bacteria in your gut might not have made it to the top of your browser. Your microbiome, or the vast populations of bacteria that live on and in your body, deserve some attention-especially if you're trying to lose weight.

<h1> Related: 6 Disgusting Things That Are On Your Body RIGHT NOW! </h1>

At first, research suggested that one class of bacteria-probiotics-helped people improve digestion. But eventually, researchers discovered that these little bugs control a lot more than your poop sched.

"These bacteria in our gut are wired into our immune system, our metabolism, and even our brain," says Erica Sonnenburg, Ph.D., a microbiota researcher at Stanford University Medical School. "I think if you have allergies, asthma, weight issues, <a href="https://www.womenshealthmag.com/health/a19944034/diabetes-world-health-day/" id="6faaacdc-6c48-322c-a682-932672d5f9d0"> diabetes </a> , and even <a href="https://www.womenshealthmag.com/health/a19984990/help-for-depression/" id="ef7ef9e2-72a3-393c-a202-0c510d1cd95d"> depression </a> and anxiety, it could mean that your gut is not in an optimal state," she says.

In the words of Ron Burgundy, your microbiota is kind of a big deal." Sonnenburg speculates that we are only as healthy as our bacteria.

<h1> Related: 5 Easy Ways to Boost the Healthy Bacteria In Your Gut </h1>

Fun fact: "If you count up all the collective genome that our microbiota provides and compare that to our human genome, humans are actually 99 percent microbe and only 1 percent human," she says.

To reap those fat-fighting power of bacteria, you need to start eating more fermented foods, like kombucha, kimchi (recipe below), yogurt, kefir, and sauerkraut-to introduce more good bacteria into your gut.

Once you've got your probiotic foods on fleek, it's time to start noshing on <a href="https://www.womenshealthmag.com/weight-loss/a19919866/how-much-fiber-do-i-need-to-lose-weight/" id="c1fa85bf-8ff0-3e90-add6-e9bc103f92db"> fiber </a> -packed foods to feed new and existing good bacteria. Fiber-rich vegetables, fruits, legumes, nuts, seeds, and grains are all good picks. Bonus: The more filling fiber in your meal, the fuller you'll feel.

Then, it's time to stop applying hand sanitizer like a germ terminator. Hear us out, new research shows that frequent hand sanitizer application kills good bacteria living on you, increasing your risk of illness. And when you're sick, we highly doubt you'll be ready to tackle your healthy eating goals or any kind of workout. (For more ways to get in shape, check out <a href="https://order.hearstproducts.com/subscribe/hstproducts/237058" id="a4935504-d1a3-3860-ac99-e69a206aa03b"> 28-Day Fat Torch! </a> )

<h1> Related: 5 New Reasons to Eat More Yogurt </h1>

Finally, limit your antibiotic use to only when absolutely necessary, says Sonnenburg. (In fact, here are <a href="https://www.menshealth.com/health/g19543783/5-conditions-you-shouldnt-take-antibiotics-for/" id="01e2b175-60c8-3cab-a33b-540eac94a8f1"> 5 Conditions You Shouldnt Take Antiobiotics For </a> .) "Antibiotics dont help fight off viral infections, which are the bulk of the infections we deal with," Sonnenburg says. That means you don't need them for the flu.

While it may seem like a lot to take on at once, these simple dietary changes and health practices can improve your microbiome within a few days, beefing up your immune system and getting you closer to your weight loss goals.

If youre looking for some inspiration to get started, try the following kimchi recipe below.

See some of the craziest things people have actually done to lose weight in the past.

<h1> Lucia Shins Simple Kimchi Recipe </h1>

This homemade kimchi recipe comes from my friends mom and has been passed down through generations in Korea.

Try the tart, spicy fermented condiment in a quesadilla with sharp cheddar cheese or mixed into scrambled eggs.

What Youll Need:

1 head Napa cabbage, cut into bite-sized squares, washed and drained

4 scallions, cut into 1-inch pieces

1 thumb-sized piece fresh ginger, peeled and minced

How to Make It:

1. In a large bowl, toss together the cabbage and salt. Let stand, stirring every now and then, until the cabbage is limp and soft, about 2 hours.

2. Rinse the cabbage well under cold water. Drain it thoroughly in a colander, about 20 minutes. Taste the cabbage. If its too salty, rinse and drain it again.

3. In a large bowl, mix the drained cabbage with the crushed red pepper flakes, fish sauce, scallions, onion, garlic, ginger, and sugar. Season to taste with salt, if necessary.

4. Pack the kimchi into a jar and let the jar stand at room temperature for 1 to 2 days to ferment. Then store it in the fridge.

Steps to Change Your Gut Bacteria and Lose Weight

This article was written by Chris Mohr, Ph.D., R.D. and provided by our partners at <a href="https://www.menshealth.com/nutrition/a19534526/why-gut-bacteria-is-good-for-your-health/" id="32fb2bba-aadb-3001-a59e-ecbe4f0734db"> Men's Health </a> .

Follow These Steps to Change Your Gut Bacteria and Lose Weight

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