How a high protein diet can help you with weight management

A high protein breakfast will help you get your protein needs evenly distributed through the day.

While most people do manage to eat something in the morning, there are still many people who routinely skip breakfast. Not surprisingly, the numbers are highest among teens and young adults. Many of them say they simply don’t have time to eat breakfast in the morning. But even for those who do eat breakfast, it’s hardly protein-packed. The top three breakfast foods are cereal, toast, and bananas.

Even though breakfast is often called “the most important meal of the day”—and this healthy habit that has been linked to a reduced risk of weight gain—much of the benefit may depend on what that meal actually consists of.

A recent study* showed that those who ate a higher protein breakfast have more stable blood sugar levels throughout the day and that the breakfast helped them feel fuller during the day.  In fact, those who ate a high protein breakfast every morning ended up eating less food over the course of the day. This was about 400 kilojoules less than their usual intake, resulting in them losing body fat.

The key to eating 35 grams of protein within a 1463 kilojoule limit is to choose high-quality proteins. These include eggs and egg whites, non-fat and low-fat dairy products (milk, cottage cheese, Greek yoghurt) and lean meats, as well as protein powders that can be added to shakes or stirred into scrambled eggs for a protein boost.

High protein breakfast ideas with less than 1463 kilojoules

• Protein shake with protein powder and 1 cup (240 ml) low-fat milk, ½ cup vanilla Greek-style yogurt and fruit. (36 g protein,1170 kJ)
  
• 1 cup low-fat cottage cheese topped with 1 diced hard-boiled egg and chopped mixed vegetables (tomatoes, peppers, cucumber), sprinkled with salt and pepper. (34 g protein, 1108 kJ)
  
• 50 g canned salmon mixed with a dab of mustard. Spread on 5 wholegrain crackers and top with sliced tomato. (33 g protein, 1254 kJ)
  
• 1 slice 100% whole grain toast topped with 120 g sliced turkey breast and ¼ sliced avocado. (37 g protein,1338 kJ)
  

At Herbalife, we believe a balanced approach to nutrition is not about counting kilojoules. Nor is it about deprivation of your favourite flavours, or the elimination of food groups such as zero-carb diets. Whatever your goals, we want to help you become a healthier and happier version of yourself – able to look and feel as good as you deserve. 

Your recommended intake of the macronutrients protein, fat and carbohydrates should be consumed daily, along with micronutrients (vitamins and minerals), regular exercise and adequate hydration. Getting these nutrients from the right food and science-backed products are key to fuelling your body.

This article was supplied by Herbalife. For more information, click here.