Eating a healthy, well-balanced diet can be a challenge, especially when trying to lose weight. However, incorporating a protein-rich diet might be helpful. Protein is an essential nutrient that plays a vital role in many bodily functions, from building and repairing tissues to producing enzymes and hormones. But did you know that consuming a protein-rich diet can also help with weight loss and keeping you full? In this article, we will explore the benefits of a protein-rich diet and how it can help support weight loss. We will also provide tips on how to incorporate more protein into your diet.
What is Protein?
Have you ever wondered what exactly protein is? Protein is an essential macronutrient that plays a crucial role in many functions of the body. It can be found in numerous foods and comes in various forms, each with its own unique benefits. In this section, we will explore everything you need to know about protein, including its role in the body, how much you need, and where you can find it. So, let’s dive in and unravel the mysteries of protein together!
Protein’s Role in the Body
Protein is an essential part of our diet and plays a crucial role in many functions in the body. Some of the important roles of protein are as follows:
- Building and Repairing Tissues: Protein is the main building block of tissues in the body. It helps to repair damaged tissues and build new ones. This is why it is important to consume enough protein, especially during times of growth, such as childhood and pregnancy.
- Enzyme and Hormone Production: Enzymes and hormones are essential for regulating all sorts of processes in the body, including metabolism, growth, and development. Proteins help to produce these important molecules.
- Transportation of Nutrients: Proteins also play a role in transporting nutrients throughout the body. For example, hemoglobin is a protein found in red blood cells that carries oxygen from the lungs to the rest of the body.
- Immune System Support: Certain proteins, such as immunoglobulins, help to support and regulate the immune system by fighting off harmful pathogens.
- Muscle Contractions: Muscles are made up of proteins, and protein is necessary for muscle growth and repair. It also plays an important role in muscle contractions.
As you can see, protein plays a critical role in various functions in the body. It is vital to consume adequate amounts of protein to maintain optimal health.
How Much Protein Do You Need?
Protein is an important nutrient that our bodies need in order to function properly. The amount of protein you need each day depends on your age, sex, and activity level. Here is a table that shows how much protein the average person needs per day.
| Age | Sex | Protein Needs (grams/day) |
|---|---|---|
| 0-6 months | Both | 9-11 |
| 7-12 months | Both | 11 |
| 1-3 years | Both | 13 |
| 4-8 years | Both | 19 |
| 9-13 years | Both | 34-52 |
| 14-18 years | Male | 52 |
| 14-18 years | Female | 46 |
| 19-70 years | Male | 56 |
| 19-70 years | Female | 46 |
| 71+ years | Both | 46 |
However, if you are an athlete or have a highly active lifestyle, you may need more protein to support muscle growth and repair. It’s important to speak with a healthcare professional or registered dietitian to determine your specific protein needs based on your individual circumstances.
Good Sources of Protein
Protein is an important macronutrient that plays a crucial role in maintaining and repairing the tissues in the body. However, not all sources of protein are created equal. It is important to include a variety of protein sources in your diet to ensure that you are getting all of the essential amino acids that your body needs. Here are some good sources of protein:
- Lean meats: Beef, chicken, turkey, pork, and fish are excellent sources of protein. They are also low in fat and can be prepared in a variety of healthy ways, such as grilling, baking, or broiling.
- Eggs: Eggs are a great source of protein and are also a good source of other important nutrients like vitamin D and choline. They can be scrambled, boiled, or poached for a quick and easy protein source.
- Dairy: Milk, cheese, and yogurt are all good sources of protein. They also contain calcium and other important vitamins and minerals. However, be cautious of the fat content in dairy products and opt for low-fat or fat-free options.
- Nuts and seeds: Almonds, peanuts, chia seeds, and sunflower seeds are all good sources of protein. They are also high in healthy fats and fiber, making them a filling and nutritious snack.
- Beans and legumes: Lentils, chickpeas, black beans, and kidney beans are all excellent sources of protein for vegetarians and vegans. They are also high in fiber and other important nutrients.
- Quinoa: Quinoa is a unique plant-based protein that is also a good source of fiber, iron, and other important nutrients. It can be used in salads, stir-fries, and even as a breakfast grain.
Incorporating these protein sources into your diet can help you meet your daily protein needs and support your weight loss goals. However, it is important to balance your protein intake with other macronutrients like healthy fats and complex carbohydrates.
Benefits of a Protein-Rich Diet
When it comes to weight loss, many people focus solely on counting calories and cutting back on portions. However, a diet high in protein can provide many benefits beyond just reducing overall calorie intake. By consuming a diet rich in protein, you can feel fuller for longer periods of time, prevent overeating and boost your metabolism. In addition to promoting healthy weight management, a protein-rich diet can also help preserve muscle mass and support overall health. Let’s explore the numerous benefits a diet high in protein can offer.
Keeps You Full
One of the main benefits of a protein-rich diet is that it helps keep you full for longer periods of time. This is because protein has a higher satiety value than carbohydrates or fat, meaning it takes longer for the body to digest and helps reduce hunger and cravings.
In fact, research has shown that increasing protein intake can lead to a reduced calorie intake throughout the day, ultimately resulting in weight loss.
Here are some specific examples of how protein can help keep you full:
| How Protein Keeps You Full | Explanation |
|---|---|
| Slows digestion | Protein takes longer to digest than carbohydrates or fat, keeping you feeling full for longer periods of time. |
| Decreases ghrelin levels | Ghrelin is a hormone that stimulates hunger. Eating protein can decrease levels of ghrelin, making you feel less hungry overall. |
| Increases satiety hormones | Protein also increases production of hormones that signal fullness, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). |
| Reduces hunger and cravings | By keeping you full and reducing ghrelin levels, a protein-rich diet can help reduce hunger and cravings throughout the day. |
By incorporating more protein into your diet, you may find you’re able to reduce the amount of calories you consume and feel less tempted by unhealthy snacks or overindulging in meals.
Prevents Overeating
A protein-rich diet can also prevent overeating by regulating appetite and reducing hunger cravings. When we consume protein, our body releases a hormone called peptide YY (PYY) that helps to reduce appetite by making us feel fuller for longer periods. In contrast, consuming foods that are high in carbohydrates and fats can lead to a spike in blood sugar levels, which can trigger hunger cravings.
Research has also shown that protein can reduce levels of the hunger hormone, ghrelin, in our body. Ghrelin is produced by the stomach and stimulates appetite, making us feel hungry. By reducing the production of ghrelin, protein can help to diminish hunger cravings and prevent overeating.
To further illustrate the benefit of protein in preventing overeating, let’s take a look at the following comparison table:
| Food | Calories | Protein Content | Satiety Score |
|---|---|---|---|
| 1 slice of white bread | 70 | 2g | 1.1 |
| 1 apple | 95 | 0.5g | 1.5 |
| 3 oz of grilled chicken breast | 140 | 26g | 3.5 |
As you can see from the chart, the chicken breast has a much higher protein content and satiety score compared to a slice of white bread or an apple. This means that consuming protein-rich foods like chicken breast can keep you fuller for longer periods, which can prevent overeating and lead to weight loss.
So, if you want to prevent overeating and reduce hunger cravings, incorporating protein-rich foods into your diet is an excellent idea. Not only will it keep you full, but it can also lead to a greater sense of satisfaction and help maintain a healthy weight.
Boosts Metabolism
Protein plays a crucial role in supporting a healthy metabolism. When you eat protein-rich foods, your body has to work harder to digest and absorb the nutrients, which boosts your metabolism. Additionally, a high-protein diet can help you maintain muscle mass, which also supports a healthy metabolism.
Here are some of the ways that protein can boost your metabolism:
| 1. Increases Thermogenesis: | Thermogenesis is the process by which your body generates heat, and it can help you burn more calories throughout the day. Studies have shown that protein can increase thermogenesis more than carbohydrates or fat. |
| 2. Requires More Energy to Digest: | Protein is harder for your body to break down than carbohydrates or fat, so it requires more energy to digest. This increased energy expenditure can contribute to a faster metabolism. |
| 3. Helps Maintain Muscle Mass: | Muscle is more metabolically active than fat, so maintaining muscle mass can help you burn more calories at rest. Eating a high-protein diet can support muscle growth and help you maintain muscle mass, even when you are losing weight. |
Incorporating protein into your diet can help support a healthy metabolism and may even help you burn more calories throughout the day. However, it’s important to remember that simply eating more protein will not magically speed up your metabolism – a healthy diet and regular exercise are still essential components of a healthy lifestyle.
Preserves Muscle Mass
Maintaining muscle mass is crucial for overall health and well-being, especially as we age. Adequate protein intake helps to preserve muscle mass, even during weight loss. Here are some ways protein helps with preserving muscle mass:
- Provides essential amino acids: Amino acids are the building blocks of protein and essential for muscle growth and repair. Consuming enough protein helps to provide the necessary amino acids to build and maintain muscle mass.
- Stimulates muscle protein synthesis: Protein consumption stimulates muscle protein synthesis, which is the process by which the body builds new muscle tissue. This is important for maintaining muscle mass and preventing muscle breakdown.
- Decreases muscle protein breakdown: Consuming protein can also help decrease the breakdown of muscle tissue, preventing muscle loss.
- Supports exercise recovery: Adequate protein intake is necessary for muscle recovery after exercise, which can help to prevent muscle breakdown and support muscle growth.
Getting enough protein is crucial for preserving muscle mass and preventing muscle loss. Incorporating protein-rich foods into your diet can help support muscle growth and keep you strong and healthy.
Supports Weight Loss
A protein-rich diet supports weight loss by several mechanisms. One of the main reasons why protein is effective for weight loss is that it helps you feel full and satisfied after meals, reducing the urge to overeat or snack between meals. In fact, research shows that people on high-protein diets tend to consume fewer calories overall compared to those on lower protein diets. Here are some additional ways that a protein-rich diet can help you lose weight:
| Mechanism | Description |
|---|---|
| Increases Metabolism | Protein has a higher “thermic effect” compared to carbohydrates and fats, meaning that it requires more energy to digest and absorb. This increased metabolic activity can lead to more calories burned throughout the day. |
| Preserves Muscle Mass | When you lose weight, your body tends to lose both fat and muscle tissue. However, a high-protein diet can help preserve muscle mass while promoting fat loss. This is important because muscle tissue burns more calories at rest compared to fat tissue, which can help you maintain a higher metabolic rate even at rest. |
| Reduces Cravings | Protein has been shown to reduce cravings for sweet and savory foods, which can help you resist high-calorie temptations and stick to your weight loss goals. |
A protein-rich diet can play a key role in weight loss by helping you feel full, boosting metabolism, preserving muscle mass, and reducing cravings. The best sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, and nuts. By incorporating these foods into your meals and snacks, you can increase your protein intake and support your weight loss efforts.
How Protein Keeps You Full
When it comes to weight loss, the feeling of hunger can be a major obstacle. It’s hard to stick to a diet and cut calories when you’re constantly thinking about your next meal. However, a protein-rich diet can help keep you full for longer periods of time, making it easier to resist temptation and stick to your weight loss goals. But how exactly does protein keep you feeling satisfied? Let’s explore the science behind it using key insights from nutrition research.
Slows Digestion
Protein has been found to slow down the digestion process, which can have several benefits for weight loss. When you consume protein-rich foods, they take longer to break down into amino acids and enter the bloodstream. This can help you feel fuller for longer periods of time.
Here are some ways protein slows down digestion:
- Release of gastric acid: When you eat protein, your body releases gastric acid to help break it down. This process can slow down the emptying of your stomach and delay hunger signals to your brain.
- Protein structure: The molecular structure of proteins is complex, which means that they take longer to digest than simple carbohydrates. This can lead to a longer-lasting feeling of fullness.
- Effect on gut hormones: Protein can also stimulate the release of gut hormones such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), which help to suppress hunger and promote feelings of fullness.
All of these factors work together to slow down digestion and keep you feeling fuller for longer periods of time. This can be particularly helpful for those trying to lose weight. By consuming a protein-rich diet, you may be able to reduce your overall caloric intake without feeling deprived or hungry.
Decreases Ghrelin Levels
Protein helps decrease ghrelin levels in the body. Ghrelin is a hormone that is produced in the stomach and is known as the “hunger hormone”. When ghrelin levels are high, it signals the brain that it’s time to eat. This can lead to overeating and weight gain if not controlled.
The following table highlights the effect of protein on ghrelin levels:
| Study | Participants | Protein Intake | Ghrelin Levels | Conclusion |
|---|---|---|---|---|
| 1 | 12 Obese Women | 30% Protein Diet | Decreased | A high-protein diet reduced ghrelin levels and increased weight loss. |
| 2 | 20 Normal-Weight Women | 10% vs 25% Protein Diet | Decreased with 25% Protein Diet | Higher protein intake led to lower ghrelin levels, suggesting increased satiety. |
| 3 | 9 Obese Men | 25% Protein Diet | Decreased | Higher protein diets led to reduced ghrelin levels and increased satiety. |
These studies suggest that consuming a protein-rich diet can decrease ghrelin levels, leading to reduced hunger and lower calorie intake. This can ultimately support weight loss and weight maintenance efforts.
Increases Satiety Hormones
When it comes to protein and feeling full, one of the key reasons for this is that it can increase the levels of satiety hormones in the body. These hormones play a crucial role in regulating hunger and fullness, sending signals to the brain to let us know when we’ve had enough to eat.
Leptin is one of the primary satiety hormones, and protein has been shown to increase its levels. Leptin is produced by fat cells and when released into the bloodstream, it signals to the brain that the body has enough energy stores and doesn’t need to eat more. This can lead to decreased appetite and increased feelings of fullness.
Cholecystokinin (CCK) is another satiety hormone that has been shown to increase with protein intake. It is produced in the small intestine in response to food, and signals to the brain that it’s time to stop eating. CCK also helps to slow down the rate at which food moves through the digestive system, which can help to increase feelings of fullness and reduce hunger.
Glucagon-like peptide-1 (GLP-1) is a hormone that is released from cells in the gut in response to nutrients, including protein. It has been shown to increase feelings of fullness and reduce levels of hunger. In addition to its effects on appetite, GLP-1 has also been associated with improved insulin sensitivity and glucose control.
By increasing the levels of these satiety hormones, a protein-rich diet can help to regulate hunger and appetite, leading to reduced calorie intake and potential weight loss. To increase your protein intake, make sure to include protein-rich foods in every meal and snack. Use the following table to guide your choices:
| Animal-Based Protein | Plant-Based Protein | |
|---|---|---|
| Example Foods | Chicken, fish, beef, pork, eggs, dairy | Beans, lentils, tofu, tempeh, nuts, seeds |
| Protein Content (in grams) | 20-30 per serving | 10-15 per serving |
Remember to also choose lean cuts of animal protein and minimize added fats and sugars. By incorporating protein into your diet, you can help to support weight loss and maintain feelings of fullness throughout the day.
Reduces Hunger and Cravings
When you feel hungry or have cravings, it can be difficult to stick to a healthy eating plan. Incorporating protein into your diet can actually help reduce these feelings and make it easier to resist unhealthy temptations. Here’s how a protein-rich diet can reduce hunger and cravings:
- Stabilizes Blood Sugar Levels: Protein takes longer to digest than carbohydrates, so it provides a slow and steady release of energy. This can prevent the blood sugar spikes and crashes that lead to hunger and cravings.
- Increases Satiety: Protein can help you feel full and satisfied, which can reduce the urge to eat more or snack unnecessarily.
- Reduces Reward Signals: Eating processed or high-sugar foods can activate reward signals in the brain that make us crave more of these foods. However, protein-rich foods do not have the same effect, so we are less likely to crave them.
By incorporating protein into your diet, you can reduce hunger and cravings, making it easier to stick to a healthy eating plan.
Tips for Incorporating Protein into Your Diet
Are you looking to increase your protein intake but unsure of how to do so? Fortunately, there are many simple and delicious ways to incorporate protein into your meals throughout the day. By planning ahead and making smart choices, you can ensure that you are getting enough protein while also enjoying a variety of tasty foods. In this section, we will provide you with valuable tips on how to incorporate more protein into your diet. Let’s dive in!
Plan Your Meals in Advance
Planning your meals in advance is a simple yet effective way to ensure that you are consuming enough protein throughout the day. By taking the time to plan out your meals, you can make sure that each meal contains a good source of protein. Here are a few tips to help you plan your protein-rich meals:
| Tip | Explanation |
|---|---|
| Meal Prep | Prepare your meals in advance, either by cooking in batches or prepping ingredients ahead of time. This can save time during the week and make it easier to consistently consume protein-rich meals. |
| Use a Meal Planning App or Website | There are many meal planning apps and websites that can help you plan your meals in advance. These tools often include recipes and the ability to customize meal plans based on dietary preferences and goals. |
| Keep Quick and Easy Protein Sources on Hand | Stock your pantry and refrigerator with quick and easy protein sources, such as canned tuna, boiled eggs, pre-cooked chicken or tofu, nuts, and seeds. This makes it easy to add protein to a meal or snack when time is limited. |
| Track Your Protein Intake | Use a food tracking app or website to track your protein intake throughout the day. This can help you make sure that you are getting enough protein and adjust your meals as needed. |
Planning your meals in advance is an effective strategy for incorporating more protein into your diet. By making sure that you have protein-rich options available and tracking your intake, you can support weight loss and maintain satiety throughout the day.
Choose Protein-Rich Breakfast Foods
Breakfast is the most important meal of the day, so it’s crucial to choose foods that are both filling and nutritious. Protein-rich breakfast foods can help keep you full and energized throughout the morning. Here are some excellent choices for protein-packed breakfast meals:
- Eggs: Hard-boiled eggs, scrambled eggs, or omelets are all great options. One large egg contains about 6 grams of protein.
- Greek yogurt: Greek yogurt is rich in protein and pairs well with fruit, nuts, or granola for added texture and taste.
- Cottage cheese: Half a cup of cottage cheese contains around 14 grams of protein. Mix in some fresh berries or sliced nuts for extra flavor.
- Protein pancakes: Made with protein powder, almond flour, and eggs, protein pancakes are a tasty way to boost your protein intake in the morning.
- Smoothies: In addition to fruits and veggies, adding protein powder or Greek yogurt to your smoothie can help increase the protein content.
- Sausage or bacon: While high in protein, they are also high in saturated fat, so enjoy in moderation or choose leaner cuts.
Incorporating protein-rich breakfast foods into your morning routine can keep you full and satiated, reducing snacking and overeating throughout the day. Try adding some of these options to your breakfast rotation for a balanced and filling start to your day.
Snack on Protein-Rich Foods
When incorporating protein into your diet, it’s important to not only focus on main meals, but also on snacks throughout the day. Snacking on protein-rich foods can help keep you full and satisfied between meals, preventing overeating and hunger cravings.
Here are some protein-rich snacks to consider:
- Hard-boiled eggs: eggs are a great source of protein and can be easily prepared in advance for a quick snack.
- String cheese: this portable snack option provides both protein and calcium for healthy bones.
- Greek yogurt: packed with protein and probiotics for gut health, Greek yogurt can be dressed up with fruit or nuts for a satisfying snack.
- Nuts: almonds, cashews, and pistachios are all great options for a protein and healthy fat-filled snack.
- Edamame: these soybeans are a fun and tasty snack that also provide a good source of protein.
- Jerky: beef, turkey, and other types of jerky can provide a high amount of protein in a small, portable package.
By incorporating these protein-rich snacks into your daily routine, you can help keep your hunger at bay and support weight loss efforts. To prevent overeating, be sure to portion out your snacks and pair them with a healthy carbohydrate source, such as fresh fruit or whole grain crackers.
Eat Lean Protein Sources
When it comes to choosing protein sources, it’s important to choose lean options to avoid consuming excessive amounts of saturated fat and added calories. Here are some great lean protein sources:
- Skinless chicken or turkey: These meats are low in fat and high in protein, making them an excellent choice for any meal. You can bake, grill, or sauté them with your favorite seasonings for a delicious and healthy meal.
- Fish: Fish such as salmon, cod, and tuna are great sources of lean protein and healthy fats. Baking or grilling them with some lemon or herb seasoning is a tasty way to enjoy them.
- Eggs: Eggs are a versatile and economical source of protein, with about 6 grams of protein per egg. Try hard-boiling them for a quick and easy snack or adding them to your breakfast for a filling meal.
- Beans and legumes: Beans and legumes such as lentils and chickpeas are excellent sources of plant-based protein. They can be added to soups, salads, or used as a meat substitute in dishes like chili or tacos.
- Low-fat dairy: Dairy products such as Greek yogurt, cottage cheese, and skim milk are rich in protein and calcium. They can be a great addition to your smoothies, or used as a base for dips and sauces.
- Lean beef: While red meat should be consumed in moderation, lean cuts such as top sirloin or round steak are excellent sources of protein. Just remember to trim any visible fat before cooking to keep it lean.
By incorporating these lean protein sources into your meals, you can enjoy the benefits of a protein-rich diet without consuming excess fat and calories.
Don’t Forget about Plant-Based Proteins
Plant-based proteins are an excellent source of nutrition, and they should not be overlooked when trying to incorporate more protein into your diet. Switching to plant-based proteins can benefit your health and the environment, as it reduces the need for animal proteins that often come with high amounts of saturated fat.
Below is a table showcasing some popular plant-based protein sources:
| Plant-Based Protein Source | Protein Content (per 100 grams) |
|---|---|
| Lentils | 9 grams |
| Chickpeas | 8.9 grams |
| Quinoa | 4.4 grams |
| Peanuts | 25.8 grams |
| Almonds | 21.2 grams |
| Green peas | 5 grams |
As you can see, there are plenty of options for incorporating plant-based proteins into your diet. Some other great options include tempeh, tofu, chia seeds, and hemp seeds. Plant-based proteins not only provide you with essential amino acids, but they also tend to be high in fiber and other important nutrients.
When incorporating plant-based proteins into your diet, be sure to pay attention to portion sizes and avoid heavily processed options with added sugars or oils. It’s important to remember that a balanced diet includes a variety of protein sources, and plant-based options can be just as beneficial as animal-based options.
Conclusion
Eating a protein-rich diet can have numerous benefits for weight loss and overall health. Incorporating lean protein sources into your meals can help keep you full, prevent overeating, boost metabolism, preserve muscle mass, and support weight loss. Protein achieves these effects by slowing digestion, decreasing ghrelin levels, increasing satiety hormones, and reducing hunger and cravings.
To reap the benefits of a protein-rich diet, it is important to plan your meals in advance and choose protein-rich breakfast foods. Snacking on protein-rich foods can also help keep you full throughout the day. When selecting protein sources, it is recommended to choose lean options, such as chicken, fish, and legumes. Plant-based protein sources, such as tofu and quinoa, can also be a great addition to a protein-rich diet.
Overall, incorporating more protein into your meals can have a positive impact on weight loss and overall health. By slowing digestion and increasing satiety hormones, a protein-rich diet can help keep you full and prevent overeating. Boosting metabolism and preserving muscle mass can also contribute to weight loss. With these benefits in mind, it is worth considering incorporating more protein into your diet.
Frequently Asked Questions
How does a protein-rich diet help with weight loss?
A protein-rich diet helps you feel full, reduces hunger and cravings, boosts metabolism, and preserves muscle mass, all of which support weight loss efforts.
What are good sources of protein?
Good sources of protein include lean meats, fish, eggs, dairy products, nuts, seeds, and legumes.
How much protein do I need?
The amount of protein you need depends on your body weight and level of physical activity. Generally, adults should aim for at least 0.8 grams of protein per kilogram of body weight per day.
Can a protein-rich diet help prevent overeating?
Yes, a protein-rich diet can help prevent overeating by reducing hunger and increasing feelings of fullness and satiety.
Can I get enough protein on a plant-based diet?
Yes, you can get enough protein on a plant-based diet by consuming a variety of protein-rich foods such as beans, lentils, tofu, nuts, and seeds.
How does protein preserve muscle mass?
Protein helps preserve muscle mass by providing the essential amino acids necessary for muscle growth and repair.
Does protein increase metabolism?
Yes, protein can increase metabolism because it has a higher thermic effect of food than carbohydrates or fats, meaning it requires more energy to digest and assimilate.
Can I lose weight by only increasing my protein intake?
While increasing your protein intake can support weight loss efforts, healthy weight loss also requires a balanced diet, reduced calorie intake, and regular physical activity.
How can I incorporate more protein into my breakfast?
You can incorporate more protein into your breakfast by eating foods like eggs, Greek yogurt, cottage cheese, or adding protein powder to smoothies or oatmeal.
Is it necessary to plan meals in advance to increase protein intake?
Planning meals in advance can help ensure you are consuming enough protein, but it is not necessary. You can also make protein-rich choices on-the-go, such as choosing a protein bar or a boiled egg as a snack.
