Diet trends: What to try, what to skip

  • High protein, low carb

    Ann M Marosy

    One top trend with staying power is swapping out some of the carbohydrates on your plate for protein, said Pamela Nisevich Bede, a registered dietitian and sports nutrition expert.

    "Not anything too extreme, like Atkins, but just bumping up the protein to two times the RDA," or Recommended Dietary Allowance, she said. "When you keep fat and carbs within reason, you get better success with weight loss."

    The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight, according to Harvard Medical School experts. To calculate your RDA for protein, multiply your weight in pounds by 0.36. A person's needs may vary depending on their health and activity level, too.

    Try shifting from carb-heavy sandwiches to lettuce wraps, adding more legumes to meals, and bumping up your portion of chicken or other lean protein at dinner to increase protein and cut carbs, Nisevich Bede suggested.

    And while protein supplements can help boost protein intake, the experts say veer away from any supplement that isn't pure protein. For example, whey, a milk protein, is OK, but protein supplements that also claim to contain "fat burners" or vitamins are not beneficial, said University of Colorado nutrition expert Dr. Holly Wyatt.

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