For example, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime in one 2014 study published in The FASEB Journal of 34 healthy women.Īnd dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a standard American diet, according to another study in The American Journal of Clinical Nutrition. Not only does protein keep you satisfied and satiated, but, again, protein can also help you eat less throughout the day. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy (and satiety) throughout the day The Benefits Of Eating Protein At Breakfast
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