How protein for breakfast helps you lose weight: 5 facts
Losing weight without protein is impossible. It must be included in the nutritional system of a person seeking to lose weight. Numerous studies show that eating protein allows you to better control your appetite and prevent overeating, so it's a great habit to include high-protein foods in your daily breakfast.
Content:
- Do you need breakfast to lose weight?
- How does protein help you lose weight?
- Benefits of high protein breakfast
- Protein breakfast helps to lose weight and remove extra centimeters at the waist
- Protein speeds up metabolism
- What foods should you eat for breakfast?
Do you need breakfast to lose weight?
In past years, it was believed that skipping breakfast was a direct path to weight gain. To date, it has been proven that this is not the case. However, if possible, skip the first meal. A good breakfast is the key to mental activity and well-being throughout the day, and if it consists of foods high in protein, you will also be able to lose weight.
How does protein help you lose weight?
The body spends more kilocalories to digest protein foods than it does to digest carbohydrates and fats. Protein foods contribute to the fact that the feeling of hunger does not occur longer, which means that a person will eat less per day.
In a study that lasted 3 months, it was found that increasing protein intake from 15 to 30% helps to reduce the daily intake by 441 kcal [1].
In another study, it was found that a 25% increase in protein in the daily diet leads to the fact that people are 60% less likely to wake up at night to eat. During the day, thoughts about food do not visit them as often as before [2].
A third study was conducted in which 2 groups of subjects ate a diet with different amounts of protein, but with the same calorie intake. The experiment lasted for 70 days. All participants lost weight, but the women in the high protein intake group were 0.5 kg higher in plummet. In addition, their bodies lost more fat rather than muscle [3].
Benefits of high protein breakfast
In the course of a number of studies, it was found that eating protein at breakfast helps to dull the feeling of hunger and consume 135 kcal less during the day [4], [5], [6].
A study using a tomography scanner showed that a protein-rich breakfast reduced the intensity of brain signals that are responsible for eating behavior. As a result, a person feels full longer, and when he sees food, he does not have an irresistible desire to eat it.
Scientists attribute this finding to the fact that the level of the hormone ghrelin decreases in the body, but the level of the saturation hormone peptide YY, GLP-1 and cholecystokine increases.
Protein breakfast helps to lose weight and remove extra centimeters at the waist
If you regularly eat breakfast with foods high in protein, you will not only be able to better control your appetite, but also get rid of belly fat. This has been scientifically proven in an experiment with overweight teenagers. In the morning, instead of crops, they received eggs. As a result, they all have significantly lost weight already in 3 months.
Teens who received more protein lost about 3.9% of their original body weight. While in the control group, the plumb line was only 0.2% [7].
In another study, some participants got protein for breakfast and others got bagels. 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% [8].
Protein speeds up metabolism
If metabolic processes in the body are accelerated, then the person loses weight faster. Cells spend about 20-30% of energy to break down protein, while only 5-10% is spent on the breakdown of carbohydrates, and fats require only 0-3%. As a result, a person spends 80-100 kcal more every day if they eat protein foods.
A protein diet prevents muscle burning. Weight is lost through the breakdown of fat.
What foods should you eat for breakfast?
Eggs are the best source of protein. Eating them for breakfast allows you to eat less food over the next 36 hours. In addition to eggs, breakfast may include fish, animal and bird meat, and dairy products.
Healthy breakfast options for increased protein content:
- Eggs fried in olive oil with vegetables.
- Curd omelet, which can be served with spinach.
- Tofu with cheese and cabbage.
- Greek yogurt with wheat germ, berries and seeds.
- Whey protein, banana, berries, and almond milk. A shake is prepared on the basis of these products.
Read more: TOP Protein Foods
To lose weight, you need to consume at least 20 g of protein at breakfast.
Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist
Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".
