A fitness coach shares the nutrients 4 in 5 Australian women aren’t getting enough of at breakfast and how to get more now
- Sally O’Neill, a fitness coach from Sydney, said four out of five women are protein deficient
- About her clients, she said 80% were not getting enough at breakfast time.
- To curb appetite and eat less in a day, she recommends protein.
- Protein toast, baked beans, mango smoothie and tofu scramble are all delicious
Fitness coaches share why 4 in 5 Australian women aren’t getting enough protein at breakfast and how to easily increase your intake now.
Sally O’Neill from Sydney said a “shocking 80%” of her female clients “have below recommended breakfast protein intake” and many of them skip breakfast at all.
“It makes sense that your body needs more fuel in the morning than at night. Why not see if the values normalize daily?” Sally posted on Instagram.
A fitness coach shared why 4 in 5 Australian women aren’t getting enough protein at breakfast and how they can easily increase it now (photo by Sally O’Neill).
Sally (pictured) from Sydney says a “shocking 80 percent” of her female customers “eat less protein than recommended at breakfast”, with many skipping breakfast at all. I haven’t eaten.
She added that women who eat some form of protein at breakfast often find they are much less likely to overeat later.
The nutritionist and fitness coach says there are many good sources of protein for breakfast, including baked beans on toast, mango smoothies, and scrambled eggs with tofu.
“Whether you’re trying to maintain a healthy weight or striving toward a goal, getting protein into your breakfast is extremely important,” Sully said.
“An essential macronutrient, protein helps build muscle, repair and grow new tissue, and aids in weight loss.”
Sally said that increasing your protein intake at breakfast can help keep your appetite in check throughout the day.One of the best options is to serve high-protein toast with baked beans (pictured).
She added: “A high-protein breakfast sets the tone for the rest of the day. It keeps you feeling full longer, so you’re less likely to snack here and there.”
“Eating a protein-rich diet is even associated with a healthier diet.”
Sally says that “even slightly” increasing the amount of protein in a person’s intake from 18 to 20% can lead to changes in food choices, such as “less refined grains, more sugar, more green vegetables.” We highlighted specific studies that found improved quality.
As for how much protein you actually need, Sally said the best rule of thumb is to think of 1.8-2kg per kg of body weight per day (pictured is a high-protein mango smoothie).
As for how much protein you actually need in a day, Sally says the best rule of thumb to think about is 1.8 to 2 kilos per kilogram of body weight each day.
“Most of our clients struggle to get high-protein snacks,” Sally said.
“We are drawn to convenience foods that are chock-full of carbs and fat (mostly because these foods release large amounts of hedonic dopamine).”
Instead, it’s much better to opt for a protein smoothie or protein ball to fill you up and keep cravings at bay.
Sally said the tofu scrambled “egg” option (pictured) is one of the best ways to set your protein requirements for the day.
To make Sally’s High Protein Baked Beans on toast, you just need to use 2 slices of Herman Brot high protein bread, 220 grams of baked beans and 2 tablespoons of nutritional yeast, she said.
Her high-protein mango smoothie can be made with calcium-fortified soy milk, 1 cup frozen mango, 1 scoop of macromic protein, 1 scoop of peanut butter, 1 scoop of hemp seeds, 1 scoop of chia seeds, and 1 scoop of brazil. nut.
Finally, Sally said to recreate her tofu scramble, it calls for 150 grams of firm tofu, 1 tablespoon of nutritional yeast, half a cup of mushrooms and tomatoes, 2 slices of Herman Brot bread, and 2 tablespoons of hummus. .
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