Comment les proteins au petit déjeuner peuvent vous aider à perdre du poids

Protein is a key nutrient for weight loss. In fact, adding protein to your diet is one of the easiest and most effective ways to lose weight.
Studies show that protein can help reduce appetite and prevent bloating. Therefore, starting your day with a protein-rich breakfast can be an effective weight loss tip.

Faut il prendre un petit-déjeuner?

Par le passé, sauter le petit-déjeuner was associated with a prize weight. Nous disposons aujourd’hui de preuves solides showing that les recomendations de prendre or de sauter le petit-déjeuner no effect sur la prize or la perte de poids. However, eating breakfast can be a good idea for other reasons. For example, it can improve mental performance in schools, adolescents and certain patient groups. This may depend on the quality of the breakfast. Even if le mic-déjeuner stéréotypé has no effect sur le poids, a protein-rich mic-déjeuner favorable to perte de poids can have different effects.

Comment les proteins aident à perdre du poids

Les proteins sont sans doute le nutriment le plus important pour la perte de poids. In effect, the body uses extra calories to metabolize proteins, fats or carbohydrates. In addition, les proteins allow to feel rassasié plus longtemps. A study conducted on women showed that increasing protein intake by 15 to 30% of total calories led to consumption of 441 fewer calories per day. Elles ont également perdu 5 kg in just 12 weeks. Another study showed that increasing protein intake by 25% of total calories reduced nighttime snacking by 60% and obsessive thoughts concerning food by 60%. Dans une autre étude encore, two groups of women were subjected to an amaigrissant regimen for 10 weeks. The groups consumed the same amount of calories, but different amounts of protein. Toutes les femmes de l’étude ont perdu du pois. However, le groupe riche en proteines lost around half a kilo of plus and a percentage plus éléve de graisse corporelle. Protein can also help maintain weight in the long term. A study showed that by increasing protein by 15 to 18% of calories, people with a regimen gained 50% less weight

Les petits déjeuners riches en proteines aident à manger moins par la suite

De nombreuses études examinant comment les proteins au petit-déjeuner influent sur le behavior alimentaire. In fact, MRIs showed eating a high-protein breakfast reduced signals in the cerveau that control food motivation and compensation-motivated behavior. Proteins also help you feel full. In effect, elles activent les signales du corps qui freinent l’appétit, ce qui reduce les fringales et la suralimentation. This is mainly due to a flush of the hunger hormone, ghrelin, and an increase in satiety hormones, peptide YY, GLP-1, and cholecystokinin. Plusieurs studies ont maintenant demonstrated that la consum d’un petit-déjeuner bogate en proteinie modify these hormones tout au long of the day.

Comment les proteins au petit déjeuner vous aident à pierde du poids et de la graisse du ventre

Les petits déjeuners riches en proteins can reduce the appétit et les fringales. They can also help you lose belly fat. Les dietary proteins are inversely proportional à la graisse du ventre, which means that the more you consume de proteines de haute qualité, moins you have de graisse du ventre. A study carried out by obese Chinese adolescents showed that replacing a cereal-based breakfast with an egg-based meal resulted in significantly more weight loss over three months. The group that ate a more protein-rich breakfast lost 3.9% of their body weight (around 2.4 kg), while the group that ate a less protein-rich breakfast did not lose than 0.2% (0.1 kg). Dans une autre étude, des people following a perte de poids program ont reçu either a petit-déjeuner à la base d’œufs, soit a petit-déjeuner à la base de viennoiseries contenant la même amount of calories. After 8 weeks, those who had breakfast at baseline had a 61% reduction in their BMI, a 65% reduction in weight and a 34% reduction in their

The proteins can slightly stimulate your metabolism

Accelerer your metabolism peut vous aider à pierde du poids, because that makes you burn more calories. Your body uses many extra calories to metabolize protein (20-30%), as well as carbohydrates (5-10%) or fat (0-3%). This means that you burn more calories when eating protein than when eating glucides or fats. In fact, it has been shown that a high protein intake allows you to burn 80 to 100 extra calories each day. A diet rich in protein can also help prevent la perte musculaire pending la restriction calorique, and prevent in part la reduce du metabolisme that often accompanies la perte de poids, often called “starvation mode”.

What are the hyperprotein foods to consume for breakfast?

In short, often OEUFS. The eggs are incredibly nutritious and rich in proteins. Il été demonstrated that it made them replace a mic-déjeuner à base de céréales par des œufs vous aide à manger moins de calories pendent les 36 heures siège et à pierde plus de poids et de graisse corporelle.

However, le poisson, les fruits de mer, la viande, la volaille and les produits laitiers are also excellent sources of protein that can be included in breakfast.
Pour une liste des alimentaires riches en proteines, lisez cet article.

Here are some examples of small déjeuners riches en proteins that can help you lose weight:

– Des œufs brouillés : avec des légumes, frits dans de l’huile de coco or de l’huile d’olive.
– An omelette: with du fromage blanc et des épinards.
– Sautéed tofu: with chou frisé and fromage sans milk.
– A Greek yogurt: avec des germes de blé, des graines et des bais.
– A shake: a measure of whey protein, a banana, frozen berries and almond milk.

In summary

If you choose to take a petit déjeuner, choose one that is rich in proteins. The protein content of the petit-déjeuner in the above studies is at least 18 to 41% of calories, with at least 20 grams of protein in total.

* Press the effort of transmitting health knowledge in a language accessible to all. In NO CASE, les informations données can replace l’ avis d’un proffesionel de santé.

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