Are you a breakfast eater?
If you answered No then make sure you read this to learn about why breakfast is crucial to losing fat.
If you answered yes you are off to a good start, but I have another question for you.
What does your breakfast look like?
Is it full of carbs or packed full of protein?
Another research study was conducted this time on overweight teens and it supports what they have seen with adults in regards to nutrient timing and also the type of nutrients they ate at breakfast.
About 60 percent of young adults or teenagers skip breakfast up to four times a week.
Even though we know that eating breakfast helps with maintaining your bodyweight, controlling calorie intake throughout the day and for some losing fat is there a better or faster way to lose that weight?
University of Missouri researchers compared the benefits of eating a normal-protein breakfast to a high-protein breakfast. They found that those who ate a high protein breakfast which consisted of 35 grams of protein reduced their daily food intake, their feelings of hunger, stabilized their blood sugars and also prevented an increase in body fat.
Their calorie intake was reduced by 400 calories per day on average. The participants who continued to eat a normal breakfast of only 13 grams of protein or skipped breakfast all together didn’t consume less calories and actually gained fat during the length of the study.
This also supports another 20 week study that was conducted and looked at why you may struggle with your weight loss. See that summary here.
This study looked at the timing of meals and how it can influence weight loss. The study found that those who ate their meals later in the day and ate a light breakfast or skipped it gained more weight and many struggled to lose weight. Those who ate a high quality breakfast were able to lose weight more easily.
I lay out 4 keys to successful nutrient timing and effective weight loss that I use with my clients in this article. You can get my 4 keys to successful nutrient timing in the article here.
To consume 35 grams of protein at breakfast isn’t as hard as it may seem. Here are some recipes that you can make to help you reach that 35 gram mark.
(My favorites is listed last )
- Baked Egg Recipe
I like this recipe because you can make a few of them all at once or for the entire family and not spend half your morning making breakfast.
- Yogurt Parfait
For those that may not be egg lovers you can still get in your 35 grams other ways. Here is one of those ways. You can quickly make a yogurt parfait and mix in half a scoop of vanilla protein powder into your parfait. This instantly boosts your protein intake and when consume with greek yogurt you will reach the 35 grams fairly easily.
- High Protein Pancakes
Going no carb or low carb for some people might as well be a death sentence. So for those who just have to have some carbs in their meals I have the perfect breakfast recipe for you. It has your carbs, but I have added protein to those carbs so that your blood sugars are kept in better control after this meal and it will keep you fuller longer so that you don’t eat too many calories during the day.
Enjoy this high protein pancake recipe
- Garden Omelet
I have one more favorite of mine that I have to share with you. You really can’t beat a good omelet. They are packed full of flavor, they are filling and they are full of power packed protein. I would eat an amazing omelet every morning if I would just remember to keep the refrigerator stocked with all the vegetables and accessories that make a great omelet. 🙂
To get you started on hitting your protein goal of 35 grams at every breakfast start with one of these 4 delicious recipes. If you want more high protein meals not just at breakfast be sure to grab 30 days of recipes and meal plans that I am giving away here.
I normally charge $67 for a 30 Day Meal Plan such as this. I want you to have all the success you desire and live the healthiest life you can achieve. So I am more than happy to lend my expertise to make sure you get a healthy eating plan established. This is a laid out 30 day weight loss meal plan. Every meal is laid out for you for 30 days. It includes healthy delicious and easy to make recipes.
All meals are simple to make so you aren’t spending hours in the kitchen and you don’t have to be a chef to create these delicious meals.
If you want to lose weight fast you need to have proper meal planning. Here is your meal planning all laid out for you for the next 30 days.
Grab it now! It is yours for FREE. I am offering you the opportunity to learn from my 15+ years as a Registered Dietitian helping thousands of people lose weight and keep it off. This laid out 30 day meal plan is what I have found to work with my clients over the years.