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Eggs in the morning can help you lose weight.
A new report from the CSIRO confirms the benefits of eating more protein at breakfast.
Protein Balance: New Concepts for Protein in Weight Management reveals that many Australians should increase their morning protein intake to 25g in a bid to increase their metabolism and stave off cravings.
“The average Australian eats much lower amounts of protein at breakfast, so increasing breakfast protein may help to control eating later in the day,” CSIRO principal research scientist Manny Noakes said.
“If you find it difficult to control what you eat, a redistribution of protein towards breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods.”
The report shows that for most Australians protein intake is skewed towards the evening meal, with only small amounts eaten at breakfast.
On average women eat 11g of protein at breakfast, compared with the male average of 15g. Those averages rise to 24g and 44g at dinner.
Older Australians consume the least protein at breakfast but need more protein to prevent muscle loss.
The CSIRO Total Wellbeing Diet’s Protein Balance program recommends protein intakes of 25g at breakfast, 25g at lunch, 40g at dinner and 10g for snacks.
Professor Noakes, the co-author of the CSIRO diet, said protein controlled appetite by increasing concentrations of branched chain amino acids and “satiety hormones”.
“The scientific evidence supports a higher protein diet, combined with regular exercise, for greater fat loss,” Professor Noakes said.
Australians generally get more than one-third of their dietary protein from low-quality sources, instead of whole protein sources such as lean meats, fish, eggs, legumes and dairy.
Personal trainer Karly Kallis understand the benefits of protein in her diet.
“I try to eat a breakfast with plenty of protein and good fats, she said. “I think it helps me snack less during the day.”
This content was originally published here.