Are you a night time nosher? Do you get hungry in the evening and start craving junk foods?
Well, there is one simple trick proven to curb those unhealthy cravings.
UK researchers have found that eating a breakfast high in protein can stop you raiding your cupboards looking for fatty, sugary foods in at night.
It seems that when overweight or obese young women ate protein-rich breakfasts they not only felt fuller for longer, their brain messages responsible for food cravings were significantly reduced.
What’s more, high-protein breakfasts are so effective in reducing feelings of hunger that the impact can be felt all day.
So what’s the ideal protein-rich breakfast?
They say the ideal amount of protein to have at breakfast is 35 grams. The women in the study ate egg and beef-based foods such as burritos, egg waffles and sausages, and the researchers also recommend plain Greek yogurt and cottage cheese.
As I am looking to shed 32 pounds before I hit the beach this summer I have been testing the premise that swapping cereal and toast for a high protein breakfast will reduce evening cravings.
I’m delighted to say it works, so I’ve come up with these 7 great high protein breakfasts for you to try out too. Not only are they delicious and satisfying, but hopefully they will set you up for the day and see you on your way to a slimmer waist this summer.
First things first. Replace bread with this high protein Carb Free Cloud Bread recipe. Prepare a batch in advance and they keep in a sealed container for about 3 days.
Every time a recipe or meal plan calls for bread, use this scrumptious alternative.
This recipe uses coconut flour and almond flour instead of wheat. It is high in protein and fiber and is really filling.
I like to serve it with traditional eggs and bacon its great with a drizzle of agave syrup, yogurt or sour cream too.
Eggs are known to be a rich source of protein. Aside from mushrooms, additional vegetables can be added on the omelette for a healthier breakfast.
To beef up the protein without adding calories make it with two whole eggs and one egg white.
I really enjoy smoked fish for breakfast. This is a lovely, easy recipe for a weekend brunch.
Try replacing the potato with sweet potato or Zucinni (courgette), and the rocket with baby spinach.
This is a vegan recipe that non-vegans will enjoy. If you’d like to try a different breakfast without the eggs, then this one’s a must try.
Tofu is quite bland so I recommend that you add a drop or two of sesame oil or tabasco and some soy sauce for added punch.
If you like to eat meat in the morning this simple Italian breakfast recipe is enough to keep you pumped up. You can prepare it the night before and then pop it straight under the grill for a fast and convenient meal.
Why not try replacing the pineapple with cherry tomatoes and add one chicken liver to the skewer, brush with olive oil and cook for an extra 3 minutes.
This Granola recipe has a great mix of different nuts, which brings you lots of health benefits. You can add of subtract any number of ingredients for variety. As you make this in advance its great for those who don’t have much time to prepare breakfast but would like to have a healthy high protein food in the morning.
Serve with Greek yogurt and home made stewed apple or any soaked and poached dried fruits for a really hearty and refreshing breakfast.
So what do you think?
Are you shaping up for the summer or for life? We would love to hear any great anti-snacking tips or inch-loss stories. After all, what works for you might help someone else.
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