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.
- 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