Breakfast is the key to mental activity and well-being all day long, and if it is composed of high-protein foods, you can also lose weight.
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It is impossible to lose weight without protein. It must be included in the nutritional system of the person trying to lose weight.
Many studies have shown that eating protein can better control appetite and prevent overeating. Therefore, including high-protein foods in your daily breakfast is a great habit.
Do you need breakfast to lose weight?
For the past few years, skipping breakfast has been believed to be the direct path to weight gain. To date, this has proven not to be the case. However, if possible, skip the first meal. A delicious breakfast is the key to mental activity and well-being all day long, and if it is composed of high-protein foods, you can also lose weight.
How Does Protein Help You Lose Weight?
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The body spends more kilo calories to digest protein foods than it does to digest carbohydrates and fats. Protein food contributes to the fact that you don’t feel hungry for a long time. In other words, people eat less per day.
A three-month study found that increasing protein intake from 15% to 30% helped reduce daily diets by 441 kcal.
Another study found that a 25% increase in protein in the daily diet reduced the likelihood that people would wake up and eat at night by 60%. During the day, food ideas don’t come as often as they used to.
A third study was conducted when two groups of subjects ate a diet containing different amounts of protein but with the same caloric intake. The experiment lasted 70 days. All participants lost weight, but women in the high-protein intake group were 0.5 kg heavier in the plunge. In addition, their bodies lost more fat than muscle.
Benefits of a high protein breakfast
Many studies have found that eating protein at breakfast reduces hunger and burns 135 calories during the day.
Studies using a tomography scanner have shown that a protein-rich breakfast reduces the intensity of brain signals that cause eating behavior. As a result, people become more hungry, and when they see food, they lose the irresistible desire to eat.
Scientists attribute this finding to the fact that the hormone ghrelin levels decrease in the body, but the saturated hormone peptides YY, GLP-1, and cholecystokinin levels increase.
A protein breakfast helps you lose weight and get rid of extra centimeters in your lower back
Eating protein-rich foods on a regular basis not only helps control your appetite, but also helps you get rid of belly fat.
This has been scientifically proven in experiments with overweight adolescents. In the morning, I received an egg instead of a crop. As a result, they all lost significant weight in just three months.
Teens who consumed more protein lost about 3.9% of their original weight. In the control group, the plumb line was only 0.2%.
In another study, some participants ate protein for breakfast and others ate bagels. in the same time, the number of kilocalories was the same. As a result, in the first group of subjects, the body mass index decreased by 61% and the waistline decreased by 34%.
Protein speeds up metabolism
When the metabolic processes in the body are accelerated, a person loses weight faster. Cells spend about 20-30% of their energy to break down proteins, but only 5-10% to break down carbohydrates and only 0-3% of fat. As a result, eating protein foods consumes 80-100 kcal more every day.
A protein diet prevents muscle burns. You lose weight due to the breakdown of fat.
What food should I eat for breakfast?
Eggs are the best source of protein. Eating them for the breakfast allows you to eat less foods over the next 36 hours. Breakfast can include fish, animal and bird meat, and dairy products in addition to eggs.
Healthy breakfast options to increase protein content:
Eggs fried in vegetables and olive oil.
A tofu omelet that you can enjoy with spinach.
Cheese and cabbage tofu.
Greek yogurt containing wheat germ, berries and seeds.
Whey protein, bananas, berries and almond milk. Shakes are available based on these products.
Top protein rich food
To lose weight, you need to consume at least 20g of protein at breakfast.
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