Comment les protéines au petit-déjeuner peuvent vous aider à perdre du poids

Presse Santé

Protein is a key nutrient for weight loss. In fact, adding protein to your diet is one of the easiest and most effective ways to lose weight.
Studies show that protein can help control your appetite and keep you from overeating. Therefore, starting your day with a high-protein breakfast can be an effective weight loss tip.

Should we have breakfast?

In the past, skipping breakfast has been linked to weight gain. We now have strong evidence that recommendations to eat or skip breakfast have no effect on weight gain or loss. However, eating breakfast can be a good idea for other reasons. For example, it can improve the mental performance of schoolchildren, adolescents and certain groups of patients. It may also depend on the quality of the breakfast. Even if the stereotypical breakfast has no effect on weight, a high-protein breakfast that promotes weight loss may have different effects.

How protein helps you lose weight

Protein is possibly the most important nutrient for weight loss. This is because the body uses more calories to metabolize protein than fat or carbohydrates. Plus, protein helps you feel full longer. A study in women showed that increasing protein intake by 15-30% of total calories helped them consume 441 fewer calories per day. They also lost 5kg in just 12 weeks. Another study showed that increasing protein intake to 25% of total calories cut late-night snacking in half and obsessive thoughts about food by 60%. In another study, two groups of women dieted for 10 weeks. The groups consumed the same number of calories, but different amounts of protein. All the women in the study lost weight. However, the high-protein group lost about half a pound more and a higher percentage of body fat. Protein can also help you maintain your weight loss in the long term. One study showed that by increasing protein by 15-18% of calories, dieters regained 50% less weight

High-protein breakfasts help you eat less later

Many studies examine how protein at breakfast affects eating behavior. In fact, MRIs have shown that eating a high-protein breakfast reduces signals in the brain that control food motivation and reward-motivated behavior. Protein also helps you feel full. This is because they activate signals in the body that curb your appetite, reducing cravings and overeating. This is mainly due to a drop in the hunger hormone, ghrelin, and an increase in the satiety hormones, peptide YY, GLP-1, and cholecystokinin. Several studies have now shown that eating a high-protein breakfast changes these hormones throughout the day.

How Protein at Breakfast Helps You Lose Weight and Belly Fat

High-protein breakfasts can reduce appetite and cravings. They can 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 will have. A study in obese Chinese adolescents showed that replacing a grain-based breakfast with an egg-based meal resulted in significantly greater weight loss over three months. The group that ate a higher-protein breakfast lost 3.9% of their body weight (about 2.4 kg), while the group that ate a lower-protein breakfast lost only 0.2% (0 .1 kg). In another study, people on a weight loss program were given either an egg-based breakfast or a baked breakfast with the same number of calories. After 8 weeks, those who ate the egg breakfast had a 61% reduction in BMI, a 65% weight loss, and a 34% reduction in waist circumference.

Protein can slightly increase your metabolism

Speeding up your metabolism can help you lose weight because it makes you burn more calories. Your body uses far more calories to metabolize protein (20-30%) than carbohydrates (5-10%) or fat (0-3%). This means that you burn more calories eating protein than eating carbohydrates or fat. In fact, a high protein intake has been shown to burn an additional 80-100 calories each day. A high-protein diet may also help prevent muscle loss during caloric restriction and partially prevent the slowdown in metabolism that often accompanies weight loss, often referred to as “starvation mode.”

What 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 over the next 36 hours and help you lose more weight and body fat.

However, fish, shellfish, meat, poultry, and dairy products are also great sources of protein to include at breakfast.
For a complete list of high-protein foods, read this article.

Here are some examples of high-protein breakfasts that can help you lose weight:

– Scrambled eggs: with vegetables, fried in coconut or olive oil.
– An omelette: with cottage cheese and spinach.
– Fried tofu: with kale and cheese without milk.
– Greek yogurt: with wheat germ, seeds and berries.
– A shake: a measure of whey protein, a banana, frozen berries and almond milk.

In summary

If you choose to have breakfast, choose one that is high in protein. The protein content of breakfast meals in previous studies ranged from 18 percent to 41 percent of calories, with at least 20 grams of total protein.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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