High Protein Low Carbs Breakfast For Weight Loss | Photo credit: iStock Images
- Have you counted calories and been on a diet to lose excess weight?
- Have you hit a plateau where you are not hungry but there is no weight loss?
- Chances are you didn’t get any protein in your breakfast and the carbohydrates are stealing profits.
You may have wondered how a rich nutrient like protein can do the opposite – help you lose weight! A protein-rich breakfast helps to increase muscle mass, enables energy consumption (calorie consumption), promotes the release of satiety hormones, and regulates blood sugar levels. Proteins promote muscle health and support weight. You will also find that there are no sudden food cravings or midnight trips to the refrigerator for something to nibble on.
According to an article in Women’s Health Mag titled “35 High Protein Breakfasts To Help You Lose Weight,” health authors Charlotte Hilton Andersen and Caroline Shannon Karasik argue why breakfasts (for those who have a lean and strong body) should be high in protein being. They emphasize that protein fills you up longer, which means you’ll be less hungry as the day goes on, and that also means you won’t fall into a mindless eating mode when the 3pm slump hits.
High protein – low carbohydrate breakfast:
“Eating 15 to 30 grams of protein for breakfast is a great way to regulate your blood sugar and stay satisfied and focused all morning,” Kelsey Lorencz, a registered nutritionist and founder of Eating With Heart Nutrition, told Charlotte Hilton Andersen and Caroline Shannon Karasik. “Protein helps slow the digestion and absorption of carbohydrates, making you feel more energetic and more alert after you eat.”
Lorencz also tells Women’s Health Mag that protein helps you maintain lean muscle mass while losing fat, and requires that you have at least 15 to 20 grams in meals and an additional five to 10 grams in snacks to keep you going help maintain energy (and a feeling of hunger) throughout the day.
Several studies have shown that those who added protein to their breakfasts consumed fewer calories at noon. You also have no need to skip exercises as you will not experience any loss of energy as the day progresses.
Inspired by the 35 recipes that Women’s Health Mag has selected and published for Women’s Health Mag, we present 7 selected recipes that correspond to the Indian diet.
High protein breakfast options:
- Crunchy Scrambled Eggs: Add 2 tablespoons of seeds (pumpkin, sunflower seeds, and / or flax seeds), 4 chopped cherry tomatoes, and 1/4 cup arugula to 2 boiled (scrambled) eggs. This combination adds protein, fiber, flavor, and a satisfying crispness to an otherwise common dish.
- Protein Pancakes: The authors say this high protein recipe is courtesy of Dr. Charlie Seltzer, MD who specializes in weight loss originates from. 1/2 cup egg white, oatmeal, and 1% cottage cheese along with 1 teaspoon of baking soda – just mix these ingredients together to form a smooth mass. Bake the batter like a pancake, about a minute on each side or until browned. High in calories, but most of them are in the form of protein.
- Tofu scrambled eggs: Substitute 3/4 cup of tofu for eggs. Tofu is protein plus calcium, magnesium, iron, and zinc, she says. Mash the firm tofu and stir in a mixture of sautéed onions, garlic and red peppers (or vegetables of your choice). Then cook on the stove. Serve your scrambled eggs with either sprouted grain bread, roti, or breakfast potatoes. This recipe is attributed by the authors of the article in Women’s Health Mag to the UK-based registered nutritionist Shahzadi Devje of Pakistani origin.
- Protein-rich cereal bowl: This is for the vegans among you. “If you love cereal but need more protein for breakfast, this protein-packed cereal bowl recipe has the secret!” Women’s Health Mag attributes this quote to Harris-Pincus (Lauren Harris-Pincus, MS, RDN is a nutritional communications specialist and owner of Nutrition Starring YOU, LLC, which specializes in weight management and prediabetes). in 1 cup of unsweetened vegetable milk (try coconut). Pour over a high-fiber whole grain muesli with a few berries and chia seeds for extra crispness and persistence.
- Breakfast pack: This one is for those who follow the paleo diet. Four ounces of smoked salmon on a paleo wrap with roasted vegetables, greens, and 1/4 avocado, advises chef Elizabeth Trattner. “This delicious wrap is high in healthy fats and fiber that will keep you full longer and help you lose weight and lower cholesterol.” Eggs and use any type of vegetables you like, “she adds. Dr Elizabeth Trattner is a graduate of the Acupuncture Institute in Miami, FL, the University of Arizona Center for Integrative Medicine Integrative Health & Lifestyle Program. Elizabeth’s experience in nutritional counseling stems from her cook, which she acquired in 1991 at the Natural Gourmet Institute.
- Blueberry Protein Oatmeal: Bowl of oatmeal porridge with blueberries, raspberries and chia seeds. Oatmeal alone is a delicious breakfast full of fiber and whole grains. Your choice – if you want to add high protein ingredients like flax flour, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, RD, a nutritionist and obesity specialist at Rush University Medical Center. Kimberly also recommends adding 1/3 cup of oatmeal with 1 scoop of protein powder, 1 tablespoon of flaxseed, and 1/2 cup of blueberries. And stir the flavored or unflavored protein powder right into your oatmeal.
- Crunchy Toast: We don’t have the physically demanding jobs that people had in the 50s or something. We don’t need a heavy breakfast, but one that keeps us full longer. Start with a slice of wholemeal bread, brush it with 1 tablespoon of nut butter of your choice and sprinkle with 1 tablespoon of chia seeds. This combination provides protein along with a hefty dose of fiber and fats. According to the American Society for Nutrition, chia seeds provide insoluble fiber that will keep you full longer. It also increases bowel movements and prevents constipation. Chia seeds are full of liver-healthy fats, proteins, and cell-protecting antioxidants, and contain minerals like calcium. According to reports from Cedars Sinai Hospital, most nut butters concoctions are loaded with heart-healthy monounsaturated fats, which help raise HDL cholesterol – the good kind – while keeping LDL cholesterol – the bad kind – in check .
There you go. We’ve given you SEVEN breakfast options that will give you tons of protein, help cut carbohydrates, and lose weight. Staying full longer and feeling full longer is key to weight loss. However, keep your allergies and health conditions in mind, and do not try anything recommended above until your doctor gives you the green light.
Disclaimer: The tips and suggestions mentioned in this article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional healthcare provider with specific questions about medical matters.