Dietitian-approved high protein breakfasts for fat loss and muscle gain

  • Keeping my protein intake high has helped me cut my body-fat percentage nearly in half.
  • Like many people, I find this hardest at breakfast but now have several delicious go-to recipes.
  • Dietitian Nichola Ludlam-Raine confirmed these breakfasts are great, healthy ways to start the day.
  • Visit Insider’s homepage for more stories.

If you’re looking to lose fat or build muscle (or both — it’s possible to achieve both simultaneously), keeping your protein intake up is really important.

Losing fat comes down to being in a calorie deficit (taking in less energy than you’re expending), and eating enough protein helps your body hold on to muscle in the process, which is something I found when I cut my body fat percentage in half.

Read more: 8 weight-loss hacks that helped me cut my body-fat percentage nearly in half — and maintain it

Protein is also great for keeping you full as it’s so satiating, and it’s important for helping your muscles repair after a workout. 

Over the past couple of years, I’ve lost a little more fat and built muscle, a journey that’s been helped by keeping my protein intake high.

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“The majority of people in the western world eat a sufficient amount of protein on a daily basis (i.e. at least 0.8g per kg of body weight a day), however, some people do struggle to consume adequate amounts, particularly if they are exceptionally active or follow a plant-based or vegan diet,” registered dietitian Nichola Ludlam-Raine told Insider.

If you’re into your fitness, experts generally recommend consuming 1.6-2.2g of protein per kg of bodyweight per day.

While in an ideal world we’d all get sufficient protein from whole foods, I personally find this tricky at breakfast, so sometimes add protein powder to my first meal of the day.

Here are seven of my go-to high protein breakfasts, approved by Ludlam-Raine — whether you lose or gain weight comes down to your overall energy intake over the course of the day, so vary portion size to suit your lifestyle, body, and goals.

Source link Fit Fast Breakfast

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