'I'm a dietitian - this protein packed 2-ingredient breakfast could help you lose weight'

An expert has recommended a protein-packed breakfast made from just two ingredients that could boost weight loss efforts. Losing weight is one of those things that is often easier said than done.

Cutting back on our calorie intake and exercising more can be difficult for some depending on time restraints, cost, age, illness and mobility issues. Sometimes it is also a case of just finding the motivation.

If this is something you struggle with, an expert recommended a simple change you can make to help you feel fuller for longer and lose weight. Writing for , registered dietitian Sammie Gill recommended selecting certain foods for breakfast for this reason.

"Historically, many people have considered breakfast to be the most important meal of the day for maintaining a healthy weight - despite a lack of evidence," she said.

"In reality, everyone is different, so there's no one-size-fits-all approach to nutrition or weight loss.

"No specific foods will make you lose weight. But certain foods are better at nourishing your body, preventing cravings, and keeping you satisfied for longer. And in this way, they can help support efforts to lose weight."

With this in mind, she advised upping your protein intake at breakfast. "Research has shown that protein may reduce appetite for some people," Sammie said.

"This is partly because protein intake seems to suppress hunger hormones like ghrelin and prompt feelings of fullness." One such breakfast she therefore advised people try was Greek yoghurt topped with nuts and seeds.

A 200 gram serving of Greek yoghurt provides around 20 grams of protein, which makes it a high protein food.

On top of this, Greek yoghurt is rich in essential vitamins and minerals including B12, selenium, and zinc - all of which are needed to support your health.

One scientific study, published in the journal in 2020, suggested that higher protein intake could help people feel fuller for longer.

Study authors concluded: "Results of this meta-analysis showed that acute ingestion of protein suppresses appetite, decreases ghrelin, and augments cholecystokinin and GLP-1."

However, they acknowledged that further research was needed: "Results of long-term trials are inconclusive and further trials are required before a clear and sound conclusion on these trials could be made."

Other protein-rich breakfast ideas suggested by Sammie include:

• Homemade baked beans
• An egg dish - maybe scrambled eggs with wholemeal toast or something fancier, like braised eggs with courgette and feta
• Chickpea shakshuka
• Salmon and hummus on wholemeal seeded sourdough.

To lose weight, the NHS recommends you:

• Get active for 150 minutes a week - you can break this up into shorter sessions
• Aim to get your 5 A Day - 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
• Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
• Read food labels - products with more green colour coding than amber and red are often a healthier option
• Swap sugary drinks for water - if you do not like the taste, add slices of lemon or lime for flavour
• Cut down on food that's high in sugar and fat - start by swapping sugary cereal for wholegrain alternatives
• Share your weight loss plan with someone you trust - they can help motivate you when you have a bad day.

If you are concerned about your weight you should speak to your GP.