We lose muscle mass after middle age, which slows metabolism and causes weight gain. Eating up to 50 percent more protein may help, says new research, and is safe for most people (except those who have kidney disease). An adult weighing 130 pounds could aim for 70 grams daily. Try these substitutions, which won't add lots of fat or calories.

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Want to drop the pounds? Pile on the protein!

INSTEAD OF 1 slice bacon (3g protein), EAT 1 egg (6g protein)

INSTEAD OF 1 glass OJ (1.5 g protein), EAT 1 glass low-fat milk (8 g protein)

INSTEAD OF 2 slices American cheese (11 g protein), EAT 3 oz canned tuna (21 g protein)

INSTEAD OF 2 chicken wings (9 g protein), EAT 3.5 oz chicken breast (21 g protein)

INSTEAD OF 1 hamburger patty (22 g protein), EAT 4 oz lean steak (35 g protein)

INSTEAD OF 2 tbs sour cream (1 g protein), EAT 1/2 cup cottage cheese (15 g protein)

INSTEAD OF 1/2 cup croutons (2 g protein), EAT 1/2 cup tofu (20 g protein)

INSTEAD OF 2 tbs cream cheese (2 g protein), EAT 2 tbs peanut butter (8 g protein)

一过中年，我们的肌肉群会减少，这使我们的新陈代谢减慢，体重增加。一项新的研究表明，对于大多数人来说，多吃一半的蛋白质能够帮助我们解决体重增加的麻烦，并且对身体有损伤(患有肾病者除外).一个体重130磅的成年人,每天可以摄入70克蛋白质.尝试下用下面的食物来作个替换，它们不会给你的身体增加太多的脂肪和热量.

想要减掉你的体重吗?把下面的蛋白质堆积起来吧.

用1个鸡蛋(含6g蛋白质)代替1片咸猪肉(含3g蛋白质);

用1杯低脂牛奶(含8g蛋白质)代替1杯橙汁(含1.5g蛋白质);

用3盎司金枪鱼罐头(含21g蛋白质)代替2片美式奶酪;

用3.5盎司鸡胸肉(含21g蛋白质)代替2个鸡翅(含9g蛋白质);

用4盎司瘦牛排肉(含35g蛋白质)代替1个汉堡(含22g蛋白质);

用半杯农家乳酪(含15g蛋白质)代替2餐匙酸奶(含1g蛋白质);

用半杯豆腐(含20g蛋白质)代替半杯或烤或炸后泡在汤里的面包丁(含2g蛋白质);

用2餐匙花生酱(含8g蛋白质)代替2餐匙奶油干酪(含2g蛋白质).