19. Eat 30 grams worth of protein within the 30 minutes of waking up
Both Donald Layman and Tim Ferriss recommend eating at least 30 grams of protein 30 minutes after waking up. The latter claims that after his father did this, he lost 19 pounds in one month.
Protein-rich foods help keep you full longer and maintain blood-sugar levels, which prevents sudden spikes in hunger and make you eat a lot less.
Two or three whole eggs should be enough to 20 grams of protein. If you don’t like eggs, you can always eat something else, such as turkey bacon, organic pork bacon, or sausage, or cottage cheese, or if you like variety, you can always go the protein shake route.
If you prefer to avoid dairy, meat, and eggs, legumes, greens, nuts, and seeds are plant-based and extremely rich in protein.