![]() ![]() SummaryĪdding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast ( 10). If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs. One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods ( 9). This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 ( 8). ![]() It can increase feelings of fullness, reduce hunger and help you eat fewer calories ( 7). ![]() Protein has powerful effects on appetite. Blue Plate Special: An Autobiography Of My Appetites Kate Christensen, The Reptiles And Amphibians Of DorsetDavid C. ![]()
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