Tips to get Weight Loss During Taking Breakfast

 Loss Weight Taking Breakfast

Eating optimal amounts of the “right” protein at your first meal is one of the best ways to help jump-start weight loss and promote healthy behaviors all day long.

Here’s why: Protein at breakfast has been shown to help reduce hunger and appetite, boost metabolism, provide lasting energy, conquer cravings for carbs, and help build and maintain muscle mass.

My breakfast MVPs—most valuable proteins—to help set you up for weight loss success are eggs, low-fat yogurt, milk (cow’s milk and some plant-based varieties), and cottage cheese. Since these foods tend to be breakfast favorites already, adding more protein early in your day may be one of the easiest ways to lose weight.

Here's what the science says: One study reported in the International Journal of Obesity discovered that participants who ate an egg breakfast compared to a bagel breakfast lost 65% more weight and saw a 34% greater reduction in waist circumference. Another study discovered that when women doubled their daily protein intake from 15% of their daily calorie intake to 30%, they consumed an average of 441 fewer calories per day—and shed an average of about 11 pounds over the course of 12 weeks.

Ready to rev your metabolism before your first morning meeting? Below is a week’s worth of protein-packed breakfasts with at least 20 grams protein and fewer than 400 calories to help keep your appetite and daily calories in check.