'I’m a nutritionist and one breakfast swap has helped my clients lose 15lb - it takes 5 minutes to prepare'

Nutritionist Heather DiBiasi, RDN, who goes by the @lowcarb.nutritionist on TikTok, explained why a protein-rich breakfast is essential for weight loss.

The recipe contains the following four ingredients:

• 1 cup cottage cheese
• ½ cup blueberries
• 1 tbsp vanilla almond butter
• 1 tbsp ground flaxseeds

“Starting your day with a consistent high-protein breakfast is amazing for weight loss and metabolism,” the nutritionist explained.

“One of my clients literally eats this almost every single day. She loves it, it makes her feel full and satisfied. It’s helped her lose about 15 pounds and reverse her insulin resistance."

According to the Cleveland Clinic, there are three factors that make cottage cheese a great choice for those looking to lose pounds.

Studies have found that high-protein diets curb appetite and manage hormones associated with appetite, digestion and insulin release.

Even in its full-fat form, cottage cheese contains less fat than some other types of dairy, with roughly four per cent versus 30 per cent fat in cheddar.

What’s more, its high protein content makes it an excellent low-fat option for those looking to lose weight.

Another benefit of cottage cheese is its calcium, another helpful compound for weight loss when combined with a calorie-restricted diet.

Another dairy food that ticks many of these boxes is Greek yoghurt, but it may not be as beneficial as cottage cheese for weight loss.

The benefits of eating protein for weight loss

High-protein diets boost metabolism and aid weight loss, and research published by the National Library of Medicine highlighting has helped elucidate how.

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Studies show that individuals following such diets experience increased metabolic rates compared to those consuming high-carbohydrate, low-fat foods.

This finding suggests dietary choices can influence the body's calorie-burning efficiency.

While metabolism is largely determined by factors beyond our control, these findings indicate that dietary choices can play a role in influencing the body's calorie-burning efficiency.

The research highlights the potential benefits of high-protein diets over high-carbohydrate, low-fat alternatives for those seeking to manage their weight.