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
Answer From Katherine Zeratsky, R.D., L.D. For most healthy people, a high-protein diet generally doesn't hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.
How much weight can you lose on a high-protein diet? ›
In one study, consuming 30% of calories from protein caused participants to eat almost 450 calories less per day—leading to twelve pounds of weight loss in 3 months (8).
How to lose 30 lbs fast? ›
How to Lose 30 Pounds in a Month: 12 Simple Steps (From a Dietitian's Diary)
- 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.
Although the results aren't always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss ( 25 ). A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease (26, 27 ).
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 protein burns the most fat? ›
Lean proteins such as chicken, turkey, salmon, and lean beef
“You actually burn more calories to process protein than carbs and fats,” explains Dr. Petre.
What happens if you only eat protein and no carbs? ›
On the other hand, if you're excluding carbs entirely, the long-term impact isn't as clear. Research suggests that eating only animal proteins, for example, causes few negative side effects, though some people did develop higher Low-density lipoproteins (LDL) or bad cholesterol levels.
Which protein is best for fat loss? ›
Whey Protein Isolate is the ultimate choice for those who aim to shed pounds while maintaining lean muscle mass. Here's why we chose it: Contains 28 grams of protein per 34 gram scoop. Promotes muscle recovery and growth, supporting overall health and longevity.
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.
It's a fairly large weight loss goal and will require you to stick to a healthier lifestyle for a significant amount of time. 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.
Can I lose 20 pounds in a month? ›
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices. That said, losing 20 pounds in one month is unsafe and unsustainable. Instead, try losing between 4 and 8 pounds this month, and matching it the next month.
What is the best high protein breakfast for weight loss? ›
High-Protein, Low-Carb Breakfast Recipes with Eggs
- 'Egg in a Hole' Peppers with Avocado Salsa. ...
- Cheesy Egg-Stuffed Peppers. ...
- Easy Loaded Baked Omelet Muffins. ...
- Cauliflower Hash with Sausage & Eggs. ...
- Sheet-Pan Eggs with Spinach & Ham. ...
- Egg & Bacon Pancake Breakfast Wraps. ...
- Low-Carb Seeded Quick Bread. ...
- Cauliflower Everything Bagels.
A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines. To lose weight, the USDA recommends a reduction of 500 calories per day.
What happens if you eat only protein for a month? ›
Originally Answered: What would happen to your body if you only ate protein without other nutrients you need to survive? You would sicken and die over a period of a few weeks to possibly as long as a year. Different kinds of protein do contain some essential minerals, so you might get enough of these to live a while.
Is it OK to eat high protein dinner? ›
Eating protein-based foods for dinner is generally not harmful and can be a healthy choice. Protein is essential for muscle repair, immune function, and overall well-being. Including a balance of protein, carbohydrates, and fats in your evening meal can contribute to a well-rounded and satisfying diet.
Can I replace dinner with protein? ›
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.
Am I eating 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.
Should my dinner be high protein? ›
Whenever you feel drained of energy during the afternoon and feel lazy and sleepy, intake of protein may be a good idea. Protein boosts hormones that make us feel full and therefore help in delaying the loss in energy. One very efficient way to do this is to eat legumes, lentils, curd, etc.
