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Eat Several times per day and add protein to meals, this is why:
A little thing called TEF, or the thermic effect of food. 10% of your calories are burned in the digestive process and protein takes more energy for your body to process than carbs or fats, and it also keeps you satisfied longer. Eat several small meals to keep your metabolism humming along and blood sugar stable.
Eat 20 grams of protein at breakfast. This will help keep you satiated throughout your morning. Here is what 20g of Protein looks like:
1 scoop of protein mixed in water
½ a scoop of protein mixed in milk
8 oz of yogurt or cottage cheese
3 eggs (or 2 eggs + 2 egg whites)
A protein pancake made with 1 whole egg, 2 egg whites, ½ a scoop of protein and a banana
A protein bar