Protein-Rich Breakfasts – The Key to Slimming
Upping the amount of exercise you do on a daily and weekly basis, understandably results in an increased appetite.
Nothing wrong with that … as long as you eat the right foods.
And we all know a healthy balanced diet is the key to success – add plenty of colour to your plate and eat fresh. In other words, ditch the ready meals.
However, experts also suggest that what you eat for breakfast impacts on how you eat for the remainder of the day.
And how you eat for the rest of the day has the potential to eliminate all the hard work, sweat and tears from those regular workouts.
Here’s why …
In a study carried out in the US, men and women aged between 16 and 25 were split into two groups.
Group 1 ate a higher protein breakfast with smaller amount of carbs – typically poached or scrambled eggs with spinach. Protein = 35 grams.
Group 2 ate a higher carb breakfast with a smaller amount of protein – typically oatmeal with yogurt and fruit. Protein = 15 grams.
Both breakfasts consisted of 350 calories and matched as closely as they could in terms of fat, fibre, sugar and energy density.
Group 1 felt fuller for longer and most importantly didn’t indulge in mid-morning, mid-afternoon or night-time snacking.
In addition, participants of Group 1 lost more weight over the course of the trial.
Those participants of Group 2 who didn’t succumb to snacking, also lost weight, but less weight was lost during the trial than of those in Group 1.
So if you’re exercising regularly but not managing to shift as much weight as you’d like, it could be time to review your breakfast habits.
If you’re not eating a breakfast higher in protein, try switching for two weeks to see the difference it has.
5 High protein breakfast ideas:
1. Poached eggs with asparagus
Forget the carb-loaded toast soldiers for dipping, instead steam a few pieces of asparagus to dip into the perfect poached egg. Delicious!
2. Scrambled eggs with spinach
Scramble a couple of eggs and add some steamed spinach. Both are full of protein that will keep you feeling full through to lunch. Great if you’re hitting the gym later.
3. Almond bran crunch
Take 3/4‘s of a cup of your regular low-fat bran cereal, add 3/4‘s cup of plain Greek yogurt. Mix together and sprinkle 10 almonds on top.
4. Savoury oats
Take 3/4‘s of a cup of oatmeal, prepared according to the packet directions, and add a savoury topping.
Crisp smoked turkey bacon is always a hit, but you can sprinkle whatever savoury topping you like. Although turkey bacon is great as it’s lower in fat than regular bacon, but with a saltiness that works beautifully with the oats.
5. Yogurt with kiwi and chia seeds
One cup of plain Greek yogurt, mixed with sliced kiwi fruit (3 kiwis) and sprinkled with a few chia seeds on top, and you’ve got a protein loaded delicious breakfast.