How Protein at Breakfast Can Help You Lose Weight
Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is the easiest and most effective way to lose weight.
Should You Eat Breakfast?
In the past, skipping breakfast has been associated with weight gain.
This may also depend on the quality of the breakfast. Even if the stereotypical breakfast (like high-sugar breakfast cereal) has no effect on weight, a breakfast that is high in weight loss friendly protein may have different effects.
Bottom Line: Recommendations to eat or skip breakfast have no effect on weight. However, the same may not apply to a high-protein breakfast.
How Protein Helps You Lose Weight
Protein is the single most important nutrient for weight loss.
One study in women showed that increasing protein intake from 15 to 30 percent of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (9).
Another study found that increasing protein to 25 percent of total calories reduced late-night snacking by half and obsessive thoughts about food by 60 percent (10).
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.
Bottom Line: Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.
High-Protein Breakfasts Help You Eat Less Later
Many studies are examining how protein at breakfast affects eating behavior.
Protein also helps you feel full. This is because it activates the body's signals that curb appetite, which reduces cravings and overeating.
Bottom Line: High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormones, leading to reduced hunger and cravings.
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.
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 percent of their body weight (about 2.4 kg or 5.3 lbs), while the lower-protein group lost only 0.2 percent (0.1 kg or 0.2 lbs) (23).
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 percent higher reduction in BMI, 65 percent more weight loss and a 34 percent greater reduction in waist measurements (25).
Bottom Line: 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 (20-30 percent) than carbs (5-10 percent) or fat (0-3 percent) (4).
A high protein diet can also help prevent muscle loss during calorie restriction and partly prevent the reduction in metabolism that often comes with weight loss, often referred to as “starvation mode" (11, 30, 31, 32, 33).
Bottom Line: A high protein intake has been shown to boost metabolism by up to 100 calories per day. It can also help you maintain muscle mass and a high metabolism when you restrict calories.
Which High-Protein Foods Should You Eat For Breakfast?
In short, eggs.
Eggs are incredibly nutritious and high in protein. Replacing a grain-based breakfast with eggs has been shown to help you eat fewer calories for the next 36 hours and lose more weight and body fat (4, 11, 15).
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:
- An omelette: with cottage cheese and spinach (my personal favorite).
- Stir-fried tofu: with kale and dairy-free cheese.
- Greek yogurt: with wheat germ, seeds and berries.
Protein pancakes are also a very popular breakfast food at the moment.
Bottom Line: Eggs make a great, high-protein breakfast. However, other high-protein breakfast foods are also good choices.
If You Eat Breakfast, Make it High in Protein
If you do choose to eat breakfast, eat one that is rich in protein.
The protein content of the breakfast meals in the studies above ranged from 18 to 41 percent of calories, with at least 20 total grams of protein.
This article was reposted from our media associate Authority Nutrition.
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theDOCK aims to innovate the Israeli maritime sector. Pexels<p>The UN hopes that new investments in ocean science and technology will help turn the tide for the oceans. As such, this year kicked off the <a href="https://www.oceandecade.org/" target="_blank" rel="noopener noreferrer">United Nations Decade of Ocean Science for Sustainable Development (2021-2030)</a> to galvanize massive support for the blue economy.</p><p>According to the World Bank, the blue economy is the "sustainable use of ocean resources for economic growth, improved livelihoods, and jobs while preserving the health of ocean ecosystem," <a href="https://www.sciencedirect.com/science/article/pii/S0160412019338255#b0245" target="_blank" rel="noopener noreferrer">Science Direct</a> reported. It represents this new sector for investments and innovations that work in tandem with the oceans rather than in exploitation of them.</p><p>As recently as Aug. 2020, <a href="https://www.reutersevents.com/sustainability/esg-investors-slow-make-waves-25tn-ocean-economy" target="_blank" rel="noopener noreferrer">Reuters</a> noted that ESG Investors, those looking to invest in opportunities that have a positive impact in environmental, social and governance (ESG) issues, have been interested in "blue finance" but slow to invest.</p><p>"It is a hugely under-invested economic opportunity that is crucial to the way we have to address living on one planet," Simon Dent, director of blue investments at Mirova Natural Capital, told Reuters.</p><p>Even with slow investment, the blue economy is still expected to expand at twice the rate of the mainstream economy by 2030, Reuters reported. It already contributes $2.5tn a year in economic output, the report noted.</p><p>Current, upward <a href="https://www.ecowatch.com/-innovation-blue-economy-2646147405.html" target="_self">shifts in blue economy investments are being driven by innovation</a>, a trend the UN hopes will continue globally for the benefit of all oceans and people.</p><p>In Israel, this push has successfully translated into investment in and innovation of global ports, shipping, logistics and offshore sectors. The "Startup Nation," as Israel is often called, has seen its maritime tech ecosystem grow "significantly" in recent years and expects that growth to "accelerate dramatically," <a href="https://itrade.gov.il/belgium-english/how-israel-is-becoming-a-port-of-call-for-maritime-innovation/" target="_blank" rel="noopener noreferrer">iTrade</a> reported.</p><p>Driving this wave of momentum has been rising Israeli venture capital hub <a href="https://www.thedockinnovation.com/" target="_blank" rel="noopener noreferrer">theDOCK</a>. Founded by Israeli Navy veterans in 2017, theDOCK works with early-stage companies in the maritime space to bring their solutions to market. The hub's pioneering efforts ignited Israel's maritime technology sector, and now, with their new fund, theDOCK is motivating these high-tech solutions to also address ESG criteria.</p><p>"While ESG has always been on theDOCK's agenda, this theme has become even more of a priority," Nir Gartzman, theDOCK's managing partner, told EcoWatch. "80 percent of the startups in our portfolio (for theDOCK's Navigator II fund) will have a primary or secondary contribution to environmental, social and governance (ESG) criteria."</p><p>In a company presentation, theDOCK called contribution to the ESG agenda a "hot discussion topic" for traditional players in the space and their boards, many of whom are looking to adopt new technologies with a positive impact on the planet. The focus is on reducing carbon emissions and protecting the environment, the presentation outlines. As such, theDOCK also explicitly screens candidate investments by ESG criteria as well.</p><p>Within the maritime space, environmental innovations could include measures like increased fuel and energy efficiency, better monitoring of potential pollution sources, improved waste and air emissions management and processing of marine debris/trash into reusable materials, theDOCK's presentation noted.</p>
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