The protein you eat becomes the building blocks for the protein in your muscles, bones and other vital tissues. The Institute of Medicine suggests consuming a minimum of 8 g of protein per 20 lbs. of body weight. If you're cutting calories, you might be tempted to remove snacks from your diet or pare down protein consumption, but a protein-rich afternoon snack may help you shed excess pounds.
Protein and Satiety
Protein takes longer to move through your digestive system than carbohydrates. Carbs digest quickly, leaving you feeling hungry for another meal well before you might if you'd included more protein in your previous meal. A mid-afternoon snack will sustain you until it's time for dinner only if it satisfies you. Adding protein to your snack can give it greater staying power.
Calories
While fats provide nine calories per gram, the other two macronutrients, proteins and carbohydrates, provide four calories per gram. Choosing foods that are higher in protein and lower in fat automatically lowers calories. Eat high-protein snacks rich in fat in moderation; use nuts and cheeses as flavoring agents in your mid-afternoon snack rather than the entirety of the snack. Low-fat or nonfat yogurt, protein-enhanced smoothies made with skim milk, hard-cooked eggs and lean meats are some low-calorie, high-protein possibilities for snacking.
Nutritional Balance
Your body requires all three macronutrients. Without sufficient protein, you cannot repair vital organs and tissues, create new muscle or maintain your immune system's integrity. If the rest of your diet supplies sufficient protein and you have little appetite for protein-rich foods during your mid-afternoon snack, it's safe to eliminate it from that meal, but offset that lack of protein with a lunch or dinner rich in the essential macronutrient. Cutting protein from your mid-afternoon snack confers no known health benefits for healthy people.
Reasons to Cut Protein
If you have kidney disease, liver dysfunction or gout, your doctor may put you on a restricted-protein diet. Processing protein's waste products may tax your kidneys or liver if these organs don't function properly. These conditions require a physician's diagnosis and ongoing care, so seek your doctor's advice if you're concerned about disorders that could necessitate protein restriction in your diet. Your doctor can also recommend healthful, protein-free snacks that will help keep you alert in the middle of the afternoon.
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