![]() One 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting ( 17).Īdditionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. Paying attention to what you eat may help you consume fewer calories. SummaryĪdding protein to your diet has been linked to weight loss and decreased hunger. ![]() Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds. ![]() In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal ( 8). If you currently eat a grain-based breakfast, you may want to consider increasing the protein content of your meals. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1) ( 6).Īccording to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet ( 7). It can increase feelings of fullness, reduce hunger, and help you eat fewer calories ( 6). Protein has powerful effects on appetite.
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