How Protein 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 11 pounds in just 12 weeks .
Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60% .
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
All the women in the study lost weight. However, the high-protein group lost about half a kg more, and a larger percentage of body fat .
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 .
Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.
Start Your Day Strong: Five Protein
Kicking your day off with a breakfast thats high in protein will help you to keep your energy level up, improve your bodys metabolism, build and repair your muscles, and make you feel fuller longer. The health experts at Envolve, an integrated healthcare solutions company, are pleased to share five easy, healthy and delicious breakfast options that will help you dominate your day.
1.;Opt for Oatmeal. Full of protein and fiber, oatmeal isa versatile choice that will keep you full until lunch. Use skim milk instead of water when youre making it to increase the protein even more. Sprinkle fresh fruit and your favorite nuts like walnuts or pistachios on top to add some crunch and additional health benefits. Looking for a savory breakfast option? Use oatmeal for your base, add some low-fat cheese, dust with pepper or other spices, and top with cut-up veggies like tomatoes, mushrooms and spinach. You can even toss in some turkey bacon or other lean meats to up the flavor and protein. The variations are endless!
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Benefits Of Adding Protein To Your Breakfast
The importance of eating a diet rich in protein cannot be underscored enough. Protein is such a vital nutrient that the health and well-being of the human body suffers when it is lacking. Not only is protein essential to helping the body rebuild and restore itself, but a diet rich in protein aids in the building of muscle and bone.
Beginning each day by eating healthy sources of protein for breakfast is a great way to make sure your body gets off to a good start.
Additional health-pleasing benefits of protein include keeping the body feeling full longer, as well as staying energized. Protein literally takes longer for the body to digest than unhealthier sources of food, helping to keep pangs of hunger at bay. For people trying to either lose weight or maintain a healthy weight, increasing protein intake while decreasing bad fats has been proven effective.
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Turmeric Quinoa Breakfast Bowls With Peppers And Kale
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, youll get about 26 grams of protein overall.
The Importance Of Protein
Protein is a macro nutrient and its one that plays a lot of roles in our body. It helps build muscles and aid in muscle recovery, it helps repair all our cells and tissues and helps us make enzymes, hormones and other body chemicals. Its an important building block of bones, muscles, cartilage, skin and bones! And it also helps with satiety meaning we feel fuller and more satisfied for a longer period. This is because it takes protein has a more rapid affect on the hormones that affect appetite.
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Vegetarian Black Bean Omelet Recipe
Why shell out your hard-earned dollars for an overpriced gut bomb when you can make something better, healthier, and cheaper at home in 10 minutes flat? And nowhere is that question more relevant than with omelets. Which would you prefer: an $11 spinach omelet from a restaurant that can be packed with nearly 1,000 calories, or a $1.50 omelet filled with an oozing center of black beans and cheese, for 330 calories?
Nutrition: 330 calories, 8 g fat , 480 mg sodium
Healthy Sources Of Protein For Breakfast Besides Eggs
Fortunately, for people who cannot eat eggs, or for those that do not want to eat them every day, there is a myriad of healthy sources of protein for breakfast.
The numerous sources of protein available for breakfast, snacks or any meal of the day, makes meeting the goal of consuming a wide variety of proteins, both the complete and incomplete types, easily attainable.
Consider the possible breakfast foods pictured below. Each breakfast item contains protein; after all protein is found in fruit, grains, nuts, and animal sources such as dairy.
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How Protein At Breakfast Helps You Lose Weight And 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.
The higher-protein breakfast group lost 3.9% of their body weight , while the lower-protein group lost only 0.2% .
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 .
Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.
Protein May Slightly 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 than carbs or fat .
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 (
For a complete list of high-protein foods, read this article.
Here are a few examples of high-protein breakfasts that can help you lose weight:
- Scrambled eggs: with veggies, fried in coconut oil or olive oil.
- An omelette: with cottage cheese and spinach .
- Stir-fried tofu: with kale and dairy-free cheese.
- Greek yogurt: with wheat germ, seeds and berries.
- A shake: one scoop of whey protein, a banana, frozen berries and almond milk.
Protein pancakes are also a very popular breakfast food at the moment.
Eggs make a great, high-protein breakfast. However, other high-protein breakfast foods are also good choices.
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High Protein Breakfast Cereal
High protein breakfast cereals include a high protein diet. This includes many grains that are packed with amino acids and micronutrients. Even in small amounts these vitamins and minerals are essential to keep your body healthy.
For overall health, fibrous foods are equally important along with high protein diet. A lack of fiber can result in constipation. Therefore, high protein diet combined with cereals and added fiber is considered the best option for overall health. Adding high protein cereals to your breakfast diet is certainly one of the best ways to get the benefits of protein without having to add too much high fat or sugar. Moreover, the high protein diet should not be continued for more than six months at a stretch as the body may become biologically used to the diet and the expected results are not noticed.
A low carb and; high protein breakfast is considered the best option when trying to lose weight. This type of diet includes fruits and vegetables. But this cant be continued for a long period because by reducing carbohydrates, the body can lose antioxidants and nutrients needed for fighting diseases. Reducing carbohydrates intake can also increase the risk for diabetes, cancer and heart problems. The signs of old age develop at a quicker rate and also the bodys natural immune system functions may suffer leaving the body vulnerable for external and internal damage.
Grilled Blueberry & Peach Sandwich
The beauty of this dish is that its not only nutritious and super-simple, its a budget-friendly pick. The cost of ingredients is estimated at just over $1.50 not bad, considering all the goodness youre getting. The protein comes from cottage cheese, which will get bubbly and creamy when cooked on the skillet. While not specified, I strongly encourage you to go for a whole-grain bread.
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How To Make It
How To Build A High
- 1/2 cup oats + 1 cup milk + 2 tablespoons peanut butter = 20 grams of protein
- 2 eggs + 1 slice whole-grain toast + 1oz cheddar cheese = 23 grams of protein
- 1/2 cup cottage cheese + 1 oz almonds + 1 tablespoon chia seeds = 25 grams of protein
- 3oz smoked salmon + 1 oz goat cheese + 1 slice whole-grain toast = 27 grams of protein
- 2oz turkey sausage + 1 cup black beans = 29 grams of protein
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Frozen Protein Waffles + Toppings
And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles. Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.
Per serving : 240 calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber
What Are Some Healthy Proteins I Can Eat For Breakfast
The key to consuming healthy proteins is to choose lean protein foods. Great sources of lean proteins include: Greek yogurt; egg whites; tofu; lean beef slices; low fat or fat free milk; low fat cheese; and chicken or turkey without the skin. Remember to include carbohydrate in your breakfast meal in addition to a lean protein food source. This combination of foods will give you energy and help you feel satisfied for longer.
There are many healthy proteins choices for breakfast but it’s a matter of personal taste.;Eggs are most common and healthy as long as you don’t eat too many. One whole egg daily is fine for most people and you can add as many egg whites as you like.;Low-fat dairy products, such as low-fat milk, low-fat cottage cheese and yogurt are also great options. Lean meats, such as Canadian bacon low-fat turkey, low-fat chicken, lean cuts of pork or lean cuts of beef, all in moderation, are also healthy sources of breakfast-type proteins and perfect to add to an egg white omelet.
Recent research confirms that protein plays a major role in staving off hunger. Including protein at breakfast is essential to get you through the morning without needing to hit the vending machine. Try these healthy protein options for breakfast:
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The Amount Of Time Between Breakfast And Lunch Is Way Too Long But It Doesn’t Have To Feel That Way
If you want to feel energized and full for longer, you should make sure to eat a nutritious breakfast with a lot of protein, Albert Matheny, R.D., C.S.C.S., and consultant for Naked Nutrition, tells BuzzFeed Life. He recommends that you eat at least 20 to 25 grams of protein in the morning. Everyone’s needs are different, of course, so that number might vary from person to person. For instance, Matheny recommends that active people who work out regularly should eat about a gram of protein per pound of body weight each day. . Either way, that 20 to 25 grams number might be a bit low for you.
Here’s a list of delicious, healthy breakfasts that all pack at least 20 grams of protein, so you can say good-bye to that hangry feeling.
Are You Getting Enough Protein In Your Diet
Protein information is readily available on packages and easily found for whole foods, but it is important to know how much protein the body requires on a daily basis.
According to a 2003-2004 National Health and Nutrition Examination Survey some females are missing the mark. The study revealed that 7.7% of teenage females and approximately 8% of older adult women were not meeting minimum recommended amounts of protein.
To be healthy and feel good everyone should do their best to eat the required amounts of protein for their given age and sex. In addition to eggs, healthy sources of protein for breakfast foods are plentiful. Gone are the excuses of not liking eggs or having time to prepare a high protein breakfast. Providing energy and stamina, your body will thank you when you fuel it up with protein.
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Healthy Breakfast Banana Split
If your mornings are as crazed as mine often are, youll appreciate the simplicity of this protein- and fiber-rich meal. Thanks to the sundae-style presentation, its a kid-friendly pick thatll go a long way toward fueling any morning. As noted, you can use cottage cheese or Greek yogurt here, depending on what you have on hand.
Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
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Lean Meats Like Turkey Bacon Are A Crunchy Way To Include Protein In Breakfast
Including a wide array of proteins in one’s diet each day is optimal, and animal sources of protein are especially necessary since they are complete proteins. Full of all the amino acids required for the body to make its own proteins, healthy cuts of meat and fish can be part of breakfast.
For those that cannot forgo greasy bacon, consider the healthier alternative – turkey bacon. Turkey bacon can be both satisfying in flavor and texture, and is a good way to start the day off with protein.
Baked Mushroom Leek Frittata
A frittata stores well in the fridge so its worth taking the extra time on the weekend to free up the mornings that follow. This version pairs mushrooms and leeks, a wonderful combo, but just about any veggie will do. I often throw leftover broccoli, zucchini or whatever I have on hand into a frittata.
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Why Eat High Protein
Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. 2
Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low-protein diet than on a very high-protein diet. 3 Called protein leverage, this means when the body gets enough protein, it naturally reduces its appetite for high-energy food. So by consuming high protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.4
Diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease. 5Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is a loss of bone mass.6
Diet Doctor has lots of information and recipes to help you eat a high-protein diet. Check out our other high-protein guides: