Good Lifestyle

Good news, all your breakfast enthusiasts: a recentTrafficThe study revealed that people who ate this meal are at least a risk of obesity than those who jump. But just because you have breakfast, every day does not mean you do it well. It may seem healthy to spoon a bowl of cereals or a yogurt carton in the Am., But you might always miss a lot of protein needed this way.

That's why we askedJim White, RD, ACSM and owner of Jim White Fitness and Nutrition Studios, for a little help to put this habit to go to bed. And if you can not estimate the thought of eating a heavy protein breakfast, try drinking it in one of theseProtein recipes for weight loss.

And for more breakfast inspiration, pick up a copy ofBreakfast zero of the belly today! When test panels have eaten breakfast for only two weeks, they could lose up to 16 pounds!

A study inThe American Journal of Clinical Nutrition I found that eating a high protein breakfast is more satisfied than eating high-carbs, which means you will stay further longer. This will help reduce your desires mid-morning and make you a lot more likely to miss these tempting donuts into the preparation room.

So, what is the magic number? White recommends15 - 25 grams of protein for breakfast. Put this in perspective, it's like starting your morning with about 3 or 4 large eggs, a single spoon of protein powder, or a container of 5.3 ounces ofIcelandic skyr.

If this number seems intimidating, do not stress it. There are all kinds of ways easy to integrate the protein at your breakfast. Exchange the cream cheese on your bagel for a propagation of cottage cheese or a regular yogurt for the Greek type. You can even keep you with your usual choices as long as you add protein-rich fittings.

Think: cheese on your breakfast sandwich, peanut butter in oatmeal or chia seeds sprinkled on a lawyer toast. Discover this list ofFood with more protein than an egg For even more ideas.

Or, if you need a meal inspiration, take a look at our high protein breakfast recipes with theseHigh protein breakfast ideas.