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This Is How Much Protein You Need To Eat To Burn Maximum Fat

December 08, 2015 2 min read

In case you've missed the news, protein is a super useful tool in the battle against fat. According to a recent study, consuming large amounts of protein at breakfast can help you eat 400 fewer calories during the day and burn more fat over time. However, if you are confused about how much protein you need, you aren't the only one. We're here to clear things up for you! In the aforementioned study, published in the International Journal of Obesity,the young, overweight, participants who had the best results consumed 350 calorie breakfasts that contained 35 grams of protein (the equivalent of 6 eggs) over the course of 12 weeks. The other participants ate a typical breakfast of 13 grams of protein or skipped the meal all together. Their results were not as favourable and they were found to consume 400 more calories a day than the other group. They also experienced more hunger and gained more fat. So why does protein help? Improved glycemic control, says Heather Leidy, PhD, study author and assistant professor in the department of nutrition and exercise physiology at the University of Missouri. In simple terms, these folks had a more stable blood sugar, which contributed to a reduced desire to eat and an improved body composition. [bctt tweet="This Is How Much Protein You Need To Eat To Burn Maximum Fat"] But if 35 grams of protein at breakfast sounds like a lot, that's because it is. Luckily, science has found that a range of 24 to 30 grams of protein will have the same impact! Here are three quick, easy breakfasts that can get you to this goal without any trouble! Omelet In A Mug: 30 g protein comp-3939517-eggs-philip-ficks Spray a large mug with cooking spray. Add 2 to 3 whisked eggs; 2 oz sliced deli ham, chopped; 2 Tbsp diced bell pepper; and salt and pepper to taste. Mix well and microwave on high for one minute. Stir and break up any large chunks with a fork, then cook again on high until eggs are set, about a minute. Top with a sprinkle of cheese. Protein-Boosted Overnight Oats: 24 g protein gettyimages-166274782-oatmeal-jessica-peterson In a jar with a lid, combine ½ cup rolled oats, ¾ cup milk, 1 scoop whey protein and toppings like blueberries, slivered almonds, and cinnamon. Mix well and store in the refrigerator, covered, overnight. Cottage Cheese Breakfast Parfait: 30 g protein 17676499638_071f5dc3a1_o In a mason jar or mug, layer ½ cup cottage cheese, 2 Tbsp berries, and 1 Tbsp chopped nuts. Repeat layers once, and top with a drizzle of honey. What are your favourite ways to get protein in the morning? Source: Prevention

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