Good Lifestyle

Stop! Place the bread and turn away from the toaster. It's time to change your morning meal - the one who guarantees practically that youlosing weight.

In a recent study on overweight young adults, those who have eaten a breakfast consisting of 350 calories and 35 grams of protein (about what you will find in six eggs), have consumed 26% fewer calories at lunch that their counterparts who have consumed a calorically identical person. meal with less protein. What makes the protein then fill? As a digestion, expensive intestine hormone peptide levels increase, sending a signal to the brain that you have eaten your filling. The protein also slows carbohydrate absorption, which helps maintain the sugar levels in the same blood blood. This reduces not only hunger, it protects fat, improving the overall composition of the body.

Although 35 grams of protein can be difficult, it is possible - and you can always reap many weight loss benefits by striking the mark of 25 grams. Read it to discover six meals in the mouth that provide exactly what your body needs forbreakfast:

You will need: Eggs, black beans, grilled chicken, spinach, salsa
Payment of proteins: 38 g
Nutrition: 353 calories, 11 g of grease (3 g saturated), 388 mg of sodium, 25 g of carbohydrates, 6.2 g of fiber, 2.5 g of sugar

Crack and whisk two eggs and cook in a saucepan or pan. When the egg surface starts thickening and no visible liquid remains liquid, add 3 tablespoonsBlack beans, two ounces of pre-grilled chicken and ½ cup of spinach. Fold the omelette in half and let it finish cooking. Serve immediately with a spoon of Salsa.

Eating this! advice

To reap the benefits incriminating the most incinerators of fat, make sure you eat all the egg, not just the whites. Yellow is filled with choline, a nutrient that has been proven to reduce body fat and BMI. To discover additional ways to burn your belly, check these10 daily habits that suffer from belly fat!

You will need: FAGE 2% yoghurt, an apple, nuts, cinnamon, honey
Protein punch: 27 g protein
Nutrition: 385 calories, 20 g of grease (4 g saturated) 66 mg of sodium, 27 g of carbohydrates, 5 g of fiber, 21 g of sugar

In a bowl, combine 7-ounces of FAGE 2% yogurt, with a chopped half-apple and an ounce of chopped nuts. High the perfect with a cinnamon dust (one of theHealthiest spices on the planet) and a bruine of honey.

You will need: Water, raw spinach, frozen mixed bays, low fat yogurt, vanillaVegan protein powder
Protein punch: 27 grams
Nutrition: 354 calories, 4.6 g of grease (1.2 g saturated) 338 mg of sodium, 48 g of 14 g fiber carbohydrates, 28 g of sugar

Do not be frightened by this treatment from Shake's number of sugar - almost all sweet things come from bays, a fruit filled with blocker chemicals called polyphenols. Here's how to prepare the drink: In a mixer, combine 12 ounces of water with a cup of spinach, two cups of frozen bays, a half-cup of low grease yogurt and a spoon of protein powder. Combine to softness.

Eating this! advice

No time to get out of the mixer? Store on some of theseCatch and go protein shakes, then you will always have something slimming to sip in a pinch.

You will need: Ezekiel bread, cheese cottage weak in fat, lawyer, tomato, earth pepper
Protein punch: 31 g protein
Nutrition: 400 calories, 12 g of grease (3.4 g saturated) 700 mg of sodium, 51 g of carbohydrates, 12 g of fiber, 3 g of sugar

We told you earlier that Toast was a not go, but it's not your typical bread breakfast. Made with grain bread pushed protein and cottage cheese, this meal offers as much muscular builder as nearly four cups of milk! To prepare this saléon dish, place two slices of bread on a plate, up each with a quarter cup of cottage cheese and sprinkle with pepper. Top cheese with some slices of tomato andlawyer(About a quarter of the fruit), then season with another dusting of pepper.

You will need: Hard eggs, stringed cheese, almonds, grapes
Protein punch: 25 g protein
Nutrition: 400 calories, 29 g of grease (7 g saturated) 344 mg of sodium, 15.6 g of carbohydrates, 4 g of fiber, 9 g of sugar

If you usually do not have too hungry at breakfast, a Bento box is a great option. Since everything is supposed to eat cold, it allows you to choose slowly and to spend slowly throughout the morning, like small fighters from the hunger strike. Simply pack two hard eggs, rope cheese (one of these50 best snacks for weight loss), an ounce of almonds and a half-cup of grapes to hit the nutrition brand.

Eating this! advice

Not a fan of almonds? No problem! All nuts are an excellent source of protein and each provides each of the health benefits and fuel control properties. Discover these others healthy nut varieties to find an appropriate exchange.

You will need: 1% milk, vanilla protein powder, mashed pumpkin, nuts, cinnamon
Protein punch: 36 grams
Nutrition: 390 calories, 9.4 g of grease (3.4 g saturated grease) 295 mg of sodium, 44 g of carbohydrates, 8 g of fiber, 27 g of sugar

Jump the Pumpkin Spice Latte And refresh this filling smoothie of autumn. In a mixer, combine 12 ounces of milk by 1% with a spoon of vanilla protein powder , ¾ pumpkin cup, a spoon with nuts and a cinnamon teaspoon. Combine to softness.