The importance of protein-packed meals cannot be overstated for weight loss, particularly when it comes to breakfast.
Starting the day with a high-protein meal curbs appetite boosts metabolism, and reduces overall calorie intake, making it particularly beneficial for those looking to shed excess pounds.
Experts recommend consuming at least 20 grams of protein at breakfast to reap these benefits, with protein-packed options including scrambled eggs, Greek yoghurt, and tofu.
Increasing protein intake from 15 per cent to 30 per cent of total calories can lead to weight loss by reducing cravings throughout the day.
Research published in the American Journal of Clinical Nutrition in 2005, found that women who increased their protein intake by 15 per cent consumed 441 fewer calories per day.
Protein impacts eating behaviours throughout the day by decreasing hunger levels, with MRI scans showing it decreases the brain signals that control food motivation and reward-driven behaviour.
The effect is partly down to the reduction in the hunger hormone ghrelin and an increase in fullness hormones like peptide YY and GLP-1.
This is believed to be why the subjects in the study lost 11 pounds in just 12 weeks.
Some studies suggest that increasing protein intake first thing in the morning not only curbs appetite but may also tackle belly fat.
Research published in the peer-reviewed journal of Hormone Research in Paediatrics found that obese Chinese teenagers who replaced a grain-based breakfast with an egg-based one lost more weight over a three-month period.
Eggs are widely considered the gold standard for high-protein breakfast because they pack roughly 13 grams of protein per 100 grams.
There is an array of other protein-rich options that dieters can choose from, however, including fish, seafood, meat, poultry and dairy products.
Those seeking more variety and alternatives to eggs can opt for stir-fried tofu, protein shakes, and protein pancakes.
It is widely accepted that aiming to have at least 20 grams of protein with breakfast is most effective for weight loss.
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Greek yoghurt packs a generous amount of protein
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When trying to lose weight, however, some people face the challenge of upping their protein intake without eating more calories.
Amanda Nighbert, a registered dietitian, has previously shared a simple hack that can help dieters avoid this problem.
In terms of the numbers, the total grams of protein should be a tenth of the number of calories in a product. In other words, a food containing 10 grams of protein and 100 calories is good.
An easy way to determine this is by adding a zero to the grams of protein. The closer this number is to the total number of calories in the product, the better.
“You want that new number, with an added zero, to be close to or over your calorie goal,” Nighbert explained. “When you look at the protein-to-calorie ratio, you have to be careful.”
