How Protein at Breakfast Can Help You Lose Weight
Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is the easiest and most effective way to lose weight. Studies show that protein can help curb your appetite and keep you from overeating. Therefore, starting your day with a high-protein breakfast may be an effective weight loss tip.
Helps You Lose Weight
Protein is the single most important nutrient for weight loss. This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer.
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 5 kg in just 12 weeks.
Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight.
Help You Eat Less Later
Many studies are examining how protein at breakfast affects eating behavior. Some of them have shown that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day. In fact, MRI scans have shown that eating a protein-rich breakfast reduces the signals in the brain that control food motivation and reward-driven behavior.
Protein also helps you feel full. This is because it activates the body's signals that curb appetite, which reduces cravings and overeating. This is mostly due to a drop in the hunger hormone ghrelin and a rise in the hormones that signal fullness.
Helps You Lose Belly Fat
High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat. Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have.
One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months.
In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories. After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements.
Protein Can Boost Your Metabolism
Speeding up your metabolism can help you lose weight, as it makes you burn more calories. Your body uses much more calories to metabolize protein (20-30%) than carbs (5-10%) or fat (0-3%).
This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day.
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