High-protein diets have become big news in the fitness world in recent years – and with good reason.
Protein is one of the most important nutrients because it is a component of every cell in the body.
Common sources of protein include meat and dairy products, but there are also some healthy vegan alternative like tofu and beans.
Protein is popular among fitness fanatics because it helps aid weight loss and promotes muscle growth.
The Recommended Daily Intake (RDI) for protein is 50 grams per day, but some researchers believe people should be eating significantly more.
Eating protein first thing can help increase your intake and prevent you from overeating as it increases the production of PYY, a gut hormone that makes you feel full and satisfied.
Swapping your morning cereal for eggs is one of the easiest ways to boost your protein intake.
Cereal tends to be low in protein and high in sugar, while eggs are high in protein, nutrients and healthy fat.
The average egg contains about 6-7g of protein, according to heathline.com.
However it depends on the size of the egg. Some large eggs can contains up to 19g of protein.
People often think that protein is only found in the egg whites, but the yolk actually contains about half of the protein.
The yolk also contains almost all of the nutrients and fat. Therefore eating the entire egg is most beneficial for your health.
Several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day.
How many eggs should you eat a day?
The NHS website says there is no recommended limit on how many eggs people should eat.
However, most guidelines suggest eating two to three eggs a day.
Heathline.com says “up to three whole eggs per day are perfectly safe for healthy people”.
As well as being packed with protein, eggs contain vitamin D, A, B2, B12, folate and iodine.
If you want to mix it up a bit, full-fat Greek yoghurt is another breakfast option packed with protein.
There is around 17-20g of protein in just 240g of yoghurt, depending on the brand.
This is about twice the amount of protein as a traditional yoghurt.
Full-fat Greek yoghurt contains conjugated linoleic acid, which promotes weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies.
The high-protein dairy product is also a great source of calcium and can help protect muscle mass during weight loss.