When it comes to weight loss, most people typically choose a diet that puts them into a calorie deficit. The focus tends to be on cutting out foods to reduce the calories, but what if eating a certain nutrient at the right time could be the key to successfully slimming down?
Protein plays an important role in weight loss
High-protein diets have a reputation for being a successful strategy for losing weight and preventing obesity.
This is largely due to the nutrient’s ability to reduce appetite, modulate energy intake and control cravings. An increase in protein sees a reduction in our ‘hunger’ hormone ghrelin and the rise in our gut hormone peptide YY, which is vital for appetite regulation.
Evidence also suggests diets higher in protein can result in a reduction in cardiovascular disease risk factors.
Eating protein at breakfast may stimulate greater weight loss
So, we know protein can help with shedding excess kilos, but eating a portion of protein in your first meal could stimulate greater weight loss. Research shows, kick-starting your day with protein can make you feel more satisfied and less likely to over eat.
A study published in the International Journal of Obesity found those who ate a protein-rich egg breakfast while on a reduced-calorie program lost 65% more weight and had a 34% greater reduction in waist circumference than those on the same weight loss program who consumed a bagel for breakfast.
The consumption of breakfast reduced daily hunger when compared with those who skipped breakfast altogether. But it was the high-protein breakfast that led to a decrease in energy consumed throughout the day, reducing the hunger hormones and increasing the concentrations of the hormone peptide YY.
With evidence to suggest eating a protein-rich breakfast could result in greater weight loss, this could be the ideal habit for those needing to lose weight quickly before liposuction or for those looking to keep the weight off after their procedure.
Read more about how much weight can you lose with liposuction and minimising post-surgery weight gain here.
Increasing your protein intake can also help with the post-procedure healing process. L-Arginine and Glutamine, two of protein’s amino acids, are important for wound repair. These amino acids will help form collagen, vital for the strength of your skin.
- Eating a portion of quality protein at each meal is an effective way to stimulate weight loss;
- Consuming a protein-rich breakfast can enhance the weight loss results while on a reduced calorie diet;
- Eating a high-protein breakfast will help to reduce overall caloric intake and help regulate your appetite throughout the day, leading to less snacking;
- Increasing your dietary protein intake can also help with your healing process post cosmetic surgery.
Protein-rich breakfast ideas
Starting your day with a high-protein breakfast can make you feel more satisfied and less likely to overindulge on snacking throughout the day. If you’re looking for protein-rich breakfast ideas, try one of these:
- Eggs with salmon and vegetables;
- Vegetable egg frittata;
- Greek yoghurt with rolled oats and nuts;
- Protein Pancakes;
- Berry smoothie with cottage cheese;
- Chia pudding;
- Quinoa porridge with nuts and seeds.