After years of being a nutrition and fitness coach, if I had one piece of advice for anyone who is struggling with weight, it would be to eat a substantial amount of protein in the morning. By substantial I mean more grams of protein than complex carbohydrate.

If you check the labels of the foods that you might think of as good protein sources, you’ll find these are lower in protein than you might think. Sources of high protein are eggs, Greek yogurt, meats and whey protein.

Why high protein? Protein will keep you satisfied and energetic. You’ll probably find that the office treats are not so tempting and you’ll be less hungry at lunch. You’ll probably also notice that your energy levels are even higher in the afternoon and the afternoon candy isn’t as tempting as well.

Give it a try — By adding a high protein breakfast you’ll notice a difference the first day and probably notice an even bigger difference by the end of the week.

A recent study by Louisiana State University researchers showed that participants who ate eggs for breakfast lost 65% more weight than participants who were eating the typical high carbohydrate breakfast.

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