If you are determined to lose weight, there are some practical things that you can do to ensure the weight stays off.   It comes down to how you structure your meals.  Sounds easy enough, right?

What are the important things to focus on in my meals to lose weight?

One of the important things to think about when eating your meals is protein.  Sure, you know that, but what about your breakfast?  Do you really get enough protein at breakfast?  A recent study that shows your protein intake has a direct impact on your total caloric consumption during the day.  Take a look at the chart below.

Your protein intake influences your caloric intake

What do you add to your breakfast to be healthier?

This study shows that consuming a higher protein diet, curbs your appetite compared to a normal diet.  Now obviously, the group that did not consume any breakfast at all consumed the least number of calories, but that won’t help you with the best long term weight loss goals.  Take a look at some “normal diets” to get a better idea of what your nutrition program should be like.

What does your breakfast look like?

Creating a balanced diet

If you have been reading my blogs long enough, you know by now that I am not one to advocate focusing on just one thing, like protein.  Your fruit and vegetable intake is crucial to achieving your weight loss goals as well.  Studies are showing that consuming 7 fruits and vegetables a day has a direct impact on your weight loss results.  This is just one thing you can’t go wrong with, eating fruits and vegetables.

The impact of fruits and veggies on a low fat diet

More than just fruits and veggies

But there is more to it than just eating fruits and veggies.  After all, calorie consumption matters too.  If fruits and veggies were the only difference, you would find there would be a correlation between the timing of these and total caloric consumption.  In this study, when consuming vegetables BEFORE a pasta dish resulted in the same number of calories being eaten as when eaten WITH the meal.


I’m confused, what kind of diet should I do now?

So what is the takeaway from this?  Protein AND fiber (vegetables and fruits) are important to consume in your diet.   By consuming a mixture of these two things, you will have a higher amount of weight, fat, and specifically, abdominal fat, than consuming a regular low fat, high carbohydrate diet.   Not only that, but your total cholesterol and LDL cholesterol will decrease.

Using protein and fiber to lose weight

I understand, but what should I actually eat?

For one, you could meet with one of our Katy Nutritionists for a custom nutrition program.  They will design a program with the foods you enjoy, in order you to help you achieve your goals.

You can also start by eating a more protein rich breakfast.  Do you need ideas for that?  Here are some that might be helpful for you.

super-yogurt broccoli-omelot eggs-kale-sweet-potato ham-and-eggs spinach-quiche apple-cinnamon-oatmeal scrambled-egg-sandwich

One final note for you if you are trying to not only lose weight, but be healthier as well.  We talked a lot about protein and fiber.  If you are cutting your carbs, you will need to consume more healthy fat in your diet as well.  Here is a recent post we made about the power of a healthy, unsaturated fat…nuts.