(Meat, Poultry, Fish, Peas, Beans, Lentils, and Eggs): 3 servings—Back in the 1950s, we thought that we needed plenty of red meat to make us healthy and strong. While I still have nothing against red meat (as long as it’s a lean cut, broiled on a rack, and not eaten too often), we now know that most Americans eat way too much protein. An ideal single serving of this group is made up of 3 ounces of cooked, lean meat, poultry, or fish; 1 cup of cooked peas, beans, or lentils; or one egg.

That’s not as tough as it seems. Three servings of 3 ounces of meat amounts to a nice chicken breast for lunch and another one for dinner. And you can throw in a cup of peas for your supper, plus (of course) a big baked potato. The reasonable dollop of butter or sour cream necessary to make the potato taste really good will be removed by a couple of grams of Chitosan.

All in all, not a bad meal. And, remember, if you eat a little more than you’re supposed to, it doesn’t matter. As long as you eat a little less than you did before starting the program, and take Chitosan as required, you will lose weight.

Nevertheless, it is desirable to cut down on protein. Do the best you can. Then do a little better . . . because, with my Fat Blocker Program you can do it. If you really try, you’ll see, your best is good enough! To help you cut down on protein to whatever extent you can manage, let me tell you that the average American eats more than twice the protein that he or she needs, which can put the kidneys and liver on overdrive as these organs struggle to excrete the excess nitrogen. Too much protein can also bind up much needed calcium, sending it out of the body through the urine, rather than into the bones where it is vitally needed.

But even though we don’t need much protein, it is vitally important that we get adequate amounts of it. Protein is necessary for the growth and maintenance of all body tissues, for production of enzymes and hormones, for manufacturing antibodies that fight off foreign invaders, and for maintaining proper fluid, salt, and acid-base balances. Without enough protein, the body will become more and more disease-prone, wasting away as it consumes its own tissues just to stay alive.

For healthy adults, the RDA for protein is .8 grams for each kilogram (2.2 pounds) of body weight. If you’re pregnant or recovering from a serious illness, the RDA is higher. And, believe it or not, athletes don’t need more protein than the rest of us. Their protein requirements are based on body weight, too, not on activity level. (To figure your own protein requirement, see the box above.)

Besides protein, the protein group provides other essential dietary ingredients such as

riboflavin (used in energy releasing reactions), Vitamin B₆ (used to process amino acids and to release stored glucose), and Vitamin B₁₂ (used to produce red blood cells and maintain nerve fiber sheaths).

Average calorie amount per protein serving:

From peas, beans, lentils: 130.

From meat. Lean: 110-165; Medium: 150-225. (There is no point in eating extra fatty meat since lean meat is just as satisfying and tastes just as good. Try a filet mignon instead of a high fat porterhouse if you don’t believe me! And the leaner meat lets you save your Chitosan for when it is really needed.)

*80\29\2*

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