Start the day the protein way!
There are a lot of people who think that the key to weight loss is to eat less and starve, especially when they get up in the morning. This couldn’t be further from the truth. Breakfast is a critical meal, with protein being the key component the most important of the day. Starving shuts your metabolism down making it near impossible to shed weight, the key is to keep the metabolism active by eating small, evenly timed Protein rich meals throughout the day.
A new study in the International Journal of Obesity shows that eating a lot of protein at breakfast can help you consume 400 fewer calories throughout the day. The protein amount in the study was 35 grams (equivalent to the amount in 6 eggs) with a total breakfast calorie count of 350. Those who took part in the study were young overweight adults and the experiment lasted for 12 weeks.
Another group who ate an average protein breakfast, or who skipped the morning meal altogether found they didn’t do so well. They experienced more hunger and consumed 400 more calories throughout the day.
The reason for the results is likely to be improved Glycaemic control, as stable blood sugar reduces the desire to eat and leads to better body composition.
Recent data confirms that you can enjoy similar benefits by eating a more realistic 24 grams of protein at breakfast. The main message is to be consistent by including adequate healthy portions at every breakfast. Try a few different ideas so as not to get bored, packing in as many nutrients as possible.
Here are a couple of protein breakfasts to make at home:
1. Omelette in a mug (30g protein)
Spray a mug with 1 Cal cooking spray. Add 2 to 3 whisked eggs, 2oz of chopped ham, 2 tablespoons of chopped peppers and salt and pepper. Mix well and microwave on high for 1 minute. Stir and microwave for a further minute. Sprinkle a teaspoon of grated cheese on top.
2. Protein Porridge (30g protein)
Pour ½ cup rolled oats, ¾ cup low fat milk, 1 scoop of whey protein powder and some blueberries and cinnamon into a lidded cup/container. Shake well and store in the fridge, covered, overnight. Pop into the microwave for 2 minutes the following morning.
3. Cottage cheese breakfast (30g protein)
In a large glass layer ½ cup of cottage cheese, 2 dessert spoons of mixed berries and 1 dessert spoon chopped nuts. Divide ingredients and repeat layers once if preferred.