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Reporter Han Hee-jun's story
If you eat 'this' in the morning, you'll eat less for lunch and dinner and lose weight.
2024.08.17 11:27
If you eat 'this' in the morning, you'll eat less for lunch and dinner and lose weight. © Provided by: Health Chosun
Eating protein-rich foods in the morning can help with dieting.
Breakfast is important. Not only does it wake up and energize your body, but it also influences your food intake throughout the day. A research team from the University of Sydney in Australia surveyed 9,341 adults with an average age of 46. Using data on nutrition and physical activity, they compared and analyzed the correlation between protein intake and daily calorie intake.
As a result, the group that consumed a high proportion of protein in the morning consumed less total calories throughout the day compared to the other groups. Participants who ate less protein at their first meal of the day consumed more food overall and snacked more. They tended to seek out high-calorie snacks that were high in saturated fat, sugar, salt, or alcohol.
Conversely, those who consumed the recommended amount of protein (0.8g per kilogram of body weight) ate less throughout the day. The research team attributed this to the lower protein intake at their first meal, which led them to seek out more snacks to meet their protein needs.
People have a strong appetite for protein.
Eating a high-protein meal in the morning can help you feel less hungry, which can help you reduce your overall intake of snacks and other items throughout the day.
Good protein foods to eat in the morning include eggs, yogurt, and tofu.
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I'm eating boiled eggs for breakfast;
Is that because there are two?
For lunch, we just go to the cafeteria and eat less.
Take one more as a snack before dinner,
Yogurt tastes good these days.
I'd like to bring some yogurt
Comments2
- 해피혀니
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- 01CommentsInstead of drastic dietary restrictions, try compromising by cutting your favorite delivery food into 'half portions' or having a 'cheat day' once a week.212026.10.27
- 02CommentsEating late at night can affect metabolic efficiency and sleep quality, which can be detrimental to weight management. Metabolism slows down at night, making it easier for calories to be stored as body fat. After returning home, it is recommended to reduce sugars and carbohydrates and eat small portions focusing on protein and vegetables.191026.10.27
- 03CommentsThere are times when you feel that way while working out hard. So, I found that taking a break occasionally was actually more helpful.282026.10.25
- 01CommentsWhen I eat out, rather than simply trying to eat less, I try to choose menu items that include protein and vegetables first. I find that just slightly adjusting the sauces or drinks makes it less burdensome. I think maintaining my usual eating habits, rather than restricting myself too much, is a good way to stick to it in the long run.626326.10.21
- 02CommentsIf you have joint problems, rather than pushing yourself to walk or run, it would be good to start with exercises that place less strain on the joints, such as swimming or aqua aerobics. It is also fine to start with an indoor bicycle lightly within a pain-free range. Since diet management is also important for weight loss, avoid increasing the intensity of your workouts too much and try to find a way to exercise consistently. If the pain persists, it is advisable to identify the cause first.723026.10.17
- 03CommentsDuring a plateau, I think I would double-check my diet and exercise routine. Sometimes, weight loss goes well at first, but activity levels subtly decrease. It would be a good idea to weigh yourself weekly, and if there is no change for two or three weeks, try adjusting your snacks or workout routine little by little. I've found that making changes that you can maintain in the long run is more important than starving yourself!612026.10.20
- 01CommentsBelly fat is a really stubborn area that is difficult to lose, so it is a concern for many people. You can manage it more effectively by combining abdominal exercises with dietary control. Rather than trying to lose weight quickly, try consistently controlling your dinner diet and doing light cardio exercises. I hope you stay strong and look forward to seeing gradual changes!6614226.10.14
- 02CommentsI recommend consuming a small amount of 100% freeze-dried products made from natural ingredients without added seasonings, rather than commercially available seasoned products. Since seasonings contain high levels of sugar and sodium that can stimulate appetite, chewing slowly and in small portions of additive-free products will be very helpful in satisfying your craving for texture.1694126.10.10
- 03CommentsIt’s not easy for me to check every single ingredient list when choosing things, so I tend to buy the ones I eat often. If I had to check everything while selecting, grocery shopping would be a hassle.2894226.10.14
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