'I shed 9st 4lb and kept the weight off for nine years with the help of three breakfasts' - full recipes

Nicole Collet, a slimmer who has lost 130 pounds (9st 4lb) and kept it off for nine years, credits protein for her long-term results.

She explained: “I used to skip breakfast and I didn’t really eat much protein, which made losing weight very hard, because, by the end of the day, I would be so hungry that I would end up eating all night long.

“Breakfasts like these helped me feel full and set me up for success all day long so that I could lose 130 pounds. I’ve been able to keep it off for over nine years."

In a YouTube clip, the content creator shared the recipes of her three go-to meals; pizza egg bake, chocolate and peanut butter overnight oats, and blueberry cheesecake Greek yoghurt bowl.

Pizza bake:

• Two large eggs
• A quarter cup of cottage cheese
• Third cup of egg whites
• 20 grams of shredded cheese
• Two tbsp tomato passata
• Seasoning
• Two teaspoons parmesan

Mix the ingredients in a bowl then transfer the mix to a baking tray. Put in the oven for 20 minutes, or until the middle of the bake is set.

Overnight oats:

• Tablespoon maple syrup
• Half a cup of oats
• Three-quarters of a cup of milk
• Tablespoon peanut butter
• A tablespoon of chocolate chip or cocoa nibs

Blueberry cheesecake Greek yoghurt bowl:

• Three-quarters of a cup of thawed frozen blueberries
• One and a quarter cups of fat-free Greek yoghurt
• One tablespoon of light cream cheese
• Half a cup of smashed oat crackers

One of the main ways proteins assist weight loss is by helping the body feel full for longer.

This helps eliminate the urge to snack on unhealthy products and over-eating at the next opportunity.

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Kimberley Gomer, dietitian, told GB News that it is best to consume whole, unprocessed protein sources for the best nutrient absorption.

According to the expert, these foods include eggs, cottage cheese, beef, lamb, bison, poultry, beans, and lentils, in their unprocessed state.

Other unprocessed proteins that slimmers frequently opt for include whey, soy, pea and other isolate protein blends.

It is never a good idea to prioritise processed protein sources in the diet when weight loss is the goal because they contain extra additives, salt and sugar, all of which can hinder fat shedding.