5. Eat eggs, preferably for breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.
They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline.
When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that’s your goal .
For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal .
So, simply replacing your current breakfast with eggs may result in major benefits for your health.
6. Increase your protein intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.
Due to its ability to affect your hunger and satiety hormones, it’s often considered the most filling of the macronutrients.
One study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high-carb meal in people with obesity.
What’s more, protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day. It’s also important for preventing the loss of muscle mass that can occur with weight loss and as you age.
If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Good sources of protein include:
- dairy products
- nuts
- peanut butter
- eggs
- beans
- lean meat