MORNING EGG

Consume 30 Grams of Protein

Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of protein 30 minutes after waking up.

According to Tim, his father did this and lost 19 pounds in one month.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and donuts.

Tim makes four recommendations for getting adequate protein in the morning:

• Eat at least 40% of your breakfast calories as protein
• Do it with two or three whole eggs (each egg has about 6g protein)
• If you don’t like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
• Or, you could always do a protein shake with water

For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.