I hope everyone had a wonderful holiday!
Over the next couple of days/weeks we are going to be bombarded with quick fix diet claims. I will blog about this later in the week but for today, I would like to share my #1 QUICK TIP that can help to crush the sugar cravings you may be experiencing from all the wonderful holiday treats we have been enjoying over the last couple of days.
START YOUR DAY WITH A PUNCH OF PROTEIN
A study in the International Journal of Obesity indicated that eating a sufficient amount of protein in the morning had a dramatic impact on the number of calories consumed during the day. Study participants who included a good portion of protein at breakfast consumed, on average, about 350 fewer calories than subjects consuming a low protein breakfast. High protein breakfast eaters also saw a dramatic improvement in body composition over the 12 week study
The likely reason for this is due to the fact that protein helps stabilize blood sugar and improves glycemic control.
IN A NUTSHELL - The high protein breakfast eaters had more stable blood sugar, which resulted in a reduced desire to eat and an improved body composition.
WHAT CAN YOU DO?
Studies are great but unless we understand how to incorporate them into our daily routine, they are kind of useless.
Set a target of between 15-25 GRAMS OF PROTEIN in the morning. If this is difficult to do at breakfast, you can split it up between breakfast and a mid morning snack.
FOR EXAMPLE:
- Breakfast: Plain greek yogurt with berries and crushed walnuts = 18 grams protein
- Mid Morning Snack: A hardboiled egg and whole wheat crackers =10 grams protein
PROTEIN IDEAS FOR BREAKFAST
EGGS (8 grams protein per egg) - Scrambled and hard boiled are quick and easy. My family loves Egg Cups (scrambled eggs cooked in a muffin tin). Protein-packed and easy to make ahead of time for grab-and-go eating!
COTTAGE CHEESE (15-18 grams protein per 1/2 cup): Toss in some nuts, fruit, and cereal
GREEK YOGURT (15 grams of protein) - My 2 favorite types of yogurt right now are Siggis and Oikos Triple Zero, the coffee flavor is SO good!
OATMEAL with peanut butter and a scoop of whey protein powder mixed in has some serious staying power on a cold morning! Added perk..... tons of soluble fiber!
Want to see the Recipe? Click HERE
It does not have to take a lot of time or be overly elaborate. It may be as simple as chopping up some leftover chicken breast and tossing into your eggs or grabbing a few hardboiled eggs out of the fridge as you run out the door.
The Key is to DO IT and DO IT Consistently
Habits not Diets is the Key to a HEALTHY 2019
To Your Health - Noreen