30.9.19

5 Protein Breakfasts for Weight Loss

According to a new study published in the Journal of Nutrition, consuming about 30 grams of protein for breakfast increased muscle protein synthesis by about 30% compared to traditional breakfast.


If you are struggling to lose weight or cannot control your passion, it can simply mean that you are not eating the right breakfast. A study published in the European Journal of Nutrition revealed that men who ate eggs and toast for breakfast produced 331 calories less compared to the time when the average breakfast had meals with equal calories of cereals, yogurt, toast (high carb) ) or croissants (fat). Tall).

For a week, try switching to breakfasts that provide 20 to 30 grams of protein to promote a feeling of fullness and make sure you have amino acids on hand to help build and maintain lean muscle mass (but you should do resistance exercises until you have get smaller).

Here are five protein-rich breakfasts that can help you feel full for longer. Each contains about 25 grams of protein and no more than 400 calories.


One-Minute Yogurt & Berry Jar Parfait

8 ounces of fatty Greek yogurt with 1 cup of fresh berries, oatmeal and half quick cooking. Layer fruit, yogurt, yogurt and honey in a jar. Enjoy immediately or close it and cool overnight.


Breakfast Burrito

2 whole eggs and 1 white egg (or 4 egg whites) mixed with a sliced slice of chopped Canadian bacon. While mixing the eggs, add the chopped spinach, pepper and sauce. Serve in 1 small corn tortilla (6 inches) or whole wheat with at least 5 g of protein


Protein Pancakes

Topped with 3/4 cup unpainted Greek yogurt and 1/2 cup fresh fruit


One-Minute Nutty Jar Muesli

One minute Josie Jar Mosli
¾ cup greasy yogurt, 1/4 cup ground oats, 1 teaspoon chopped walnuts

Put yogurt, oatmeal, nuts and honey in a jar. Enjoy immediately or close it and cool overnight.


Fruit and Yogurt Smoothie

In a blender, mix a cup of skim milk with 8 ounces of low-fat or low-fat milk with 1 cup of fresh or frozen berries (or 1 medium banana) and 1 teaspoon of honey. Blend until you get the desired consistency. Add ice cubes, if necessary.

NEW WAYS OF FOOD


  • Breakfast Egg, Ham and Vegetable Burrito Mix 2 whole eggs and 1 egg white with one slice of chopped Canadian bacon. Add chopped spinach, chopped chilli and sauce. Serve in 6 inch corn or whole grain corn.


  • Breakfast bowl of yogurt, oatmeal and berries Greek yogurt has an excellent protein calorie ratio and is an ally when toning. Whole oatmeal provides up to 5 grams of protein per cup, and the fibers of oats help to induce fullness.



Look at cooked oatmeal cups covered with ¾ cup of low or low fat Greek yogurt covered with fresh or frozen strawberry (no sugar added) cups.

References:


Fallaize R, Wilson L, Gray J, Morgan LM, Griffin BA. Variation in the effects of three different breakfasts on self-saturation and subsequent energy consumption at lunch and dinner. Eur J Nutr. June 2013; 52 (4): 1353-9.

Madonna Mamiro, Johnny A. Mittler, Kirk L. English et al. The distribution of protein in the diet positively affects the synthesis of muscle proteins for 24 hours in healthy adults 1-3 J Nutr. 2014 January 29. [Epub before printing]

Recent Posts