I reached my protein goal without tracking food using my simple '4/5' rule. It has helped me maintain a 35 pound weight loss for 6 years and build muscle.

• A diet high in protein can make it easier to lose weight properly.

• BI fitness reporter Rachel Hosie uses her “4/5” rule to get enough protein without dieting.

• The nutritionist called this method “reasonable” and “free.”

As an active person, I know that eating a high-protein diet helps me feel and perform at my best.

I started eating a high-protein diet six years ago, which helped me lose 35 pounds and keep it off, in part because it helps you feel fuller longer. At first, tracking my protein and calorie intake helped me understand how much food my body needed and when I was overeating.

But I knew that counting calories or macros forever wasn't sustainable, so I created a simple formula that helped me stay in shape by making sure I was eating enough protein.

Most days, I eat three meals and two snacks: breakfast, lunch, afternoon snack, dinner and dessert. Of those five meals, I make sure that four provide a good amount of protein and don't worry about the fifth.

Nutritionist Nichola Ludlam-Raine told Business Insider that my approach is practical and balanced: “It fits well with the concept of mindful eating without the need for strict tracking or counting.”

Interest in protein has exploded in recent years, as people learn it can help lose weight and build muscle, while avoiding fad diets. According to Precedence Research, the global protein market was valued at $10.37 billion in 2022 and is expected to rise to $23.34 billion by 2032.

4 out of 5 meals a day with protein

My “rule” is flexible in practice.

For example, if I had a simple vegetable pasta dish, I would have a high-protein yogurt instead of chocolate for dessert. If I know I'm going to have a sweet but protein-free dessert, I aim to have a high-protein afternoon snack.

“Making sure that at least four of your five meals contain protein is a simple but effective strategy,” says Ludlam-Raine.

It's not a hard and fast rule and I'm not sure if some days a few meals are high in protein, but generally, it works for me. Some days my protein intake will be higher, other days it will be lower, but it's even.

As someone who has always been interested in nutrition and has tracked my protein intake in the past, I know which foods are good sources of protein. I try to eat meals and snacks that contain at least 20 to 30 grams of protein: if I eat four of those most days, I'll eat a decent amount overall.

Elite nutrition coach Mike Molloy previously told BI that he recommends eating 0.75 grams of protein per kilogram of total body weight, or 1.6 grams per kilogram, for optimal health and performance. That means I'm aiming for about 110 grams of protein a day: three 30-gram meals and a 20-gram snack are pretty good.

Flexibility means sustainability

Ludlam-Raine said eating protein throughout the day helps with satiety, muscle retention, and overall health.

The 4/5 rule, he said, “allows for flexibility and fun, which is essential to maintaining a sustainable and healthy relationship with food.”

It's important to be flexible and not stress about changing protein intake, says Ludlam-Raine.

“Overall, it's a sensible, relaxed approach that prioritizes protein without making it too concentrated, which is something I often recommend to my clients,” she said.

Read the original article on Business Insider