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September 09, 2015 2 min read

Just grabbing a bite of toast and a coffee in the morning? Well, the results of this new study might have you reaching for something else! A study published in the International Journal of Obesity found that eating a whack of protein in the morning can help you consume up to 400 fewer calories during the day and burn more fat over time! How much protein do you need? The overweight young adults in the study who experienced the weight loss ate a breakfast of 350 calories with 35 grams of protein (or equivalent of six eggs!) for 12 weeks. The others ate an average breakfast with about 13 grams of protein or they had no breakfast at all. This group did not see the weight loss result. In fact, they ate 400 more calories a day, experienced more hunger and gained more body fat.

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The scientific reason for the weight loss? Improved glycemic control, according to Heather Leidy, PhD, study author and assistant professor in the department of nutrition and exercise physiology at the University of Missouri. In simple terms, the protein group had more stable blood sugar levels which reduces the desire to eat and improves body composition. So, 35 grams is a LOT of protein. But, Leidy says, that for non-obese individuals, 24-30 grams will have a similar effect. Why not try this tomorrow? Cottage Cheese Breakfast Parfait: 30 g protein In a mason jar or mug, layer ½ cup cottage cheese, 2 Tbsp berries, and 1 Tbsp of chopped nuts. Repeat once, and top with a drizzle of honey. For more high protein breakfast ideas, check out the BodyRock Meal Plan! Source: Prevention

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