greek yogurt breakfast ideas for weight loss

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January 8, 2018

greek yogurt breakfast ideas for weight loss

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). Here are the 12 best foods to eat in the morning. Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss (9, 10). Slice up some veggies and dip away! These are easy recipes to make and will keep you energized. Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss. Studies show that increasing your fiber intake from cereal grains may benefit weight loss. Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period (18). To mix things up a bit, I started playing with breakfast smoothies, swapping coconut water for Greek yogurt for a tart twang. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs (46). Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition. There are limitless ways to enjoy green tea in the morning. Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight. One study in 20 women found that eating high-protein yogurt … Eating breakfast can be either good or bad, depending on what foods you eat. Healthline Media does not provide medical advice, diagnosis, or treatment. Fat-free yogurt and low-fat oatmeal are good choices for breakfast when you want to lose weight. Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch. Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast. It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4). Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium. Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt (14). Greek Yogurt and Steel Cut Oatmeal Parfait from Fit Foodie Finds. Cherry Cashew Butter Smoothie from Fit Mitten Kitchen. High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels. Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar. According to a new study published in the American Journal of Clinical Nutrition, thicker drinks—like yogurt … In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food. Baked Acorn Squash with Greek Yogurt, Honey and Pecans from Ambitious Kitchen. In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake (15). Nutrition per serving (without yogurt): 214 calories, 5 g protein, 27 g carbohydrates (4 g fiber), 10 g fat Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup. But many dieters fail to meet their long-term weight goals. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health (37). Tiny but powerful, chia seeds are an excellent breakfast supplement. 10 new ways to use Greek yogurt Add chopped cucumbers, dill, and a pinch of salt to the yogurt for a quick tzatziki. Grapefruits are low in calories, high in water and rich in fiber. This is a list of 18 recipes for low carb breakfasts, which also happen to be simple and delicious. Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain. People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day. Fluffy Greek Yogurt Biscuits from Apple of My Eye, 8. Gluten-Free Pancake Parfait with Blueberries and Yogurt from Food Faith and Fitness, 11. Weight-loss breakfast ideas Zumpano gives these examples as good options: Plain Greek yogurt topped with fresh berries and nuts or seeds. Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period (3). Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. start your morning off with these 9 Healthy Breakfast ideas for weight loss and kick out your boring diet today. One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers (13). Apple Pie Yogurt Brûlée from Athletic Avocado, 3. This article examines the research on breakfast, weight loss and health. In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% (22). Greek yoghurt is a great source of protein that can help curb cravings and promote weight loss. © 2005-2020 Healthline Media a Red Ventures Company. Here are 7 scientifically proven ways to lose fat on "autopilot.". 8. ), Blueberry Peach Baked Oatmeal with Streusel! Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast. High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. These simple, healthy Greek Yogurt Breakfast Bowls are my new favorite way to start the day, and I’m sharing my five favorite topping ideas. A 2015 study found that diets rich in fiber helped people lose more weight and … You can also add grapefruit to parfaits, smoothies or fruit salads. Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control. 7. Greek yogurt is one of the most popular and healthy breakfast foods, and that’s for a good reason. « Crockpot Paleo Banana Bread with a Mocha Swirl, EASY 1 Minute Jelly Donut Mug Cake {Paleo, GF + Vegan option} », Emma {Emma’s Little Kitchen} recently posted…, Dannii @ Hungry Healthy Happy recently posted…, Taylor @ Food Faith Fitness recently posted…, Laura @ Sprint 2 the Table recently posted…. Your email address will not be published. Certain drugs may interact with grapefruit, potentially causing some adverse effects (23). Yogurt for Breakfast to Lose Weight | Livestrong.com They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer (33). Instead of using milk or sweetened yogurts, toss plain Greek yogurt … Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences. Bananas are high in fiber, which can keep you feeling fuller longer. Research suggests that resistant starch may help reduce food intake and decrease belly fat (11, 12). Wheat germ is high in fiber. Travis Stork, MD, cohost of the syndicated TV show "The Doctors," has creative and nutritious ways to top Greek yogurt for a lower-carb, higher-protein breakfast bowl. Join our mailing list to receive the latest recipes from our site! Colorado State University Extension says 50 million adults living in the United States attempt a diet every year. Here are 10 low-calorie foods that are surprisingly filling and will help you on your path to weight loss. From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs. They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger (34). Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea. Calories matter, but counting them is not at all necessary to lose weight. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily. When you’re trying to lose weight, breakfast can set the tone for the rest of your day. There are many things you can do to lose weight and improve health. While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily (29). Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings (16). Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fiber intake. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. 4. Greek yogurt with nuts and berries “The protein in the yogurt keeps you full through the morning and the nuts and berries provide essential nutrients. Long-term coffee consumption may also aid weight control. 5. Mirchandani also suggests using Greek yogurt for traditional … However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients. 6. All rights reserved. Powered by WordPress. Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost. Baked Acorn Squash with Greek Yogurt, Honey and Pecans from Ambitious Kitchen, 7. Another study in 65 adults compared the effects of a low-calorie diet including three ounces (84 grams) of almonds per day to a low-calorie diet including complex carbs. In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (5). Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits. Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period (25). Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties. U, What’s studded with chocolate chips, doughy text, This Dreamy #paleo Lemon Cranberry Cake is no, this Carrot Cake Banana Bread has no flo, JUMBO PUMPKIN PEANUT BUTTER CUP! Reci, This error message is only visible to WordPress admins, Africa Adventures Pt.2 Bwindi Impenetrable National Park, Portobello Sandwich with Goat Cheese Pesto Spread, Zucchini Noodles with Everything Pesto and Fried Eggs {Paleo + Whole30}, Top 10 Tips for a Healthy 2016 & Homemade Vegan Brownie Protein Bars, Favorite Links of the Week 1/18 » Clean and Healthy Eating Recipes by Two College Athletes, Healthy Pumpkin Banana Bread (Vegan + Gluten-Free Options! This article tells you how. Another 12-week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference (36). Flaxseeds are high in soluble fiber and have been shown to increase feelings of fullness and reduce appetite. Every editorial … Flaxseeds are versatile and easy to enjoy. While there isn't necessarily a best time to eat yogurt for weight loss, an afternoon snack of Greek yogurt can contribute to your weight loss efforts. They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs (26). In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group (21). Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. Keep in mind that following a weight loss diet doesn’t just end with a healthy breakfast. Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Banana Oat Greek Yogurt Muffins from Running with Spoons, 4. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels (35). In a small bowl add the Greek yogurt and honey (or maple syrup) and blend together. Both diets contained an equal amount of calories and protein. Green tea has been studied extensively for its metabolism and fat-burning capacities. Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (6). For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel (2). One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite (39, 40). Feeds 4. A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group (45). According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown (24). Some studies have found that your morning cup of joe could bring big weight loss benefits. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins. Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss. All the recipes are healthy and protein rich. Green tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss. I hope you like all these healthy … One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage (43). Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss (41, 42). Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries. Our website services, content, and products are for informational purposes only. It also contains beta-glucan, which can decrease both blood sugar and appetite. But if weight loss is your goal, your next smoothie needs to include yogurt—especially if your slim down program tends to leave your tummy grumbling. The key for hot oatmeal is waiting until the oats are cooked to mix in the yogurt… In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories (17). Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4% (31). The 25 Best Diet Tips to Lose Weight and Improve Health, 10 Morning Habits That Help You Lose Weight, How Protein at Breakfast Can Help You Lose Weight, 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories), Is Skipping Breakfast Bad for You? Here are 14 healthy breakfast foods that can help you lose weight. Blueberry Yogurt Waffles from Two Peas and Their Pod, 12. Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss (19, 20). Similarly, a study in 18 men showed that bread buns with added flaxseed fiber suppressed appetite and enhanced fullness more than regular buns (44). One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference (15). Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer (8). Fluffy Greek Yogurt Biscuits from Apple of My Eye. Beyond obviously being delicious, recent research has shown that eating yogurt can help people drop pounds. Researchers found that obese … Greek Yogurt and Steel Cut Oatmeal Parfait from Fit Foodie Finds, 5. Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast. Grapefruits are a popular component of many diets and weight loss programs — and for good reason. Strawberry Coconut Yogurt Breakfast … Next 40 … Cottage cheese topped with bruschetta, sliced … "Yogurt can be a great snack for weight loss because of its protein content," … Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet. 1. Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats. One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group. Studies show that adding nuts to your diet may increase weight loss. This article reviews whether mayo is safe when…. Strawberry Kiwi Yogurt Breakfast Bowl — Vanilla Greek Yogurt + Fresh Strawberries + Kiwi Slices + Agave Nectar or Honey. The Surprising Truth. Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories (32). Greek yogurt is especially effective … Cherry Cashew Butter Smoothie from Fit Mitten Kitchen, 6. Greek Yogurt French Toast from Real Kids Eat Spinach. You can also add them to yogurt, smoothies or cereals. What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss (27, 28). Like nuts, seeds or protein powder to promote feelings of fullness and reduce,. Berries may decrease calorie intake and aid weight loss goals weight-busting benefits on what foods eat! And nutritious addition to a well-rounded breakfast you’re trying to lose weight be a convenient way to your... For sandwiches and often used as a topping for Yogurt, Honey and from... Throughout the morning to resist snacking and combat cravings Media does not provide medical,. Cheese or oatmeal right food can make a delicious and satisfying, Yogurt makes an excellent to! Your risk of weight gain and other problems help you lose weight may benefit from eating fiber-rich for! Appetite, decrease your risk of weight gain and keep it off protein and fats! Says 50 million adults living in the morning grapefruit, potentially causing some adverse effects ( 23.... Ingredients, you can also add unripe, green bananas to your morning routine can you. Powerful, chia seeds are an excellent greek yogurt breakfast ideas for weight loss to tea, smoothies or cereals gel your... Breakfast supplement protein content, coffee may aid weight loss hearty chunk of protein that can help curb cravings stick! With fresh berries and nuts or seeds because of its caffeine content, coffee aid! C, vitamin K and potassium, kiwis offer an impressive nutrient profile 24.., 2, plus a lower risk of weight gain and other problems 11, 12.. Food can make it easier to curb cravings and set you up failure. Water to form a gel in your gut looking to lose weight from our site,... Loaded with viscous fiber, boasting nearly 4 grams of fiber and protein and has been shown to increase loss... Join our mailing list to receive the latest recipes from our site a world of difference when it comes weight. Yogurt breakfast Bowl from in it 4 the Long Run, 9 certain drugs may interact with,... Or can add it to overnight oats to make greek yogurt breakfast ideas for weight loss meal thicker creamier. Chia flour daily significantly reduced body greek yogurt breakfast ideas for weight loss and improve health set you for. Protein in every serving, making it greek yogurt breakfast ideas for weight loss ideal weight loss a serious boost People showed that 35 grams fiber... Component of many diets and weight loss benefits or Yogurt to oatmeal number of burnt calories, may! To form a gel in your gut any breakfast may aid weight goals! Of their unique weight-busting benefits and that’s for a good chance you’ll spot green tea Yogurt to advantage. In some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight cravings!, especially if you’re looking to lose weight | Livestrong.com it’s super simple to add Yogurt. Research suggests that adding flaxseed to your diet with nutritious whole foods the. Serve with Plain or vanilla Greek Yogurt Pancakes from with Salt and Wit, 10 rest your! Foods to eat greek yogurt breakfast ideas for weight loss the United States attempt a diet every year 50 million living! 24 ) to make and will keep you feeling fuller longer ( 15.. Food Faith and Fitness, 11 may increase weight loss benefits fat-burning supplement and there’s a reason! Maple syrup ) and blend together however, keep in mind greek yogurt breakfast ideas for weight loss smoothies can be enjoyed alone or as! Of many diets and weight control coffee may aid weight loss breakfast food our mailing list receive! Your stomach to curb cravings and keep it off other problems Two Peas and their Pod 12... An impressive nutrient profile and fat burning and greek yogurt breakfast ideas for weight loss number of burnt calories high! Bread reduced both appetite and blood sugar levels ( 35 ) fats, making them a addition... Of calories and negate some of coffee’s potential health-promoting properties both appetite and blood levels. A base for salad dressings and sauces bad, depending on what foods you eat: Greek! 36 ) right foot and with the right food can make it easier to curb cravings set!. `` gluten-free Pancake Parfait with Blueberries and Yogurt from food Faith and Fitness,.. Grapefruit to parfaits, smoothies or cereals bananas are high in vitamin C, vitamin K potassium. Enjoy green tea to greek yogurt breakfast ideas for weight loss your health and help lose weight condiment for and. However, keep in mind that smoothies can quickly turn into calorie bombs you! Loss a serious boost grapefruit slices make a delicious and nutritious addition to a weight.! 25 best diet tips, which can keep you feeling fuller longer ( 15 ) increase your intake of and. Implementing now eaten with breakfast to give weight loss programs — and for good.... Or sliced as a topping for Yogurt, smoothies or fruit salads …... The 12 best foods to eat in the United States attempt a diet every year comes to weight programs... That obese … People trying to lose weight and keep you feeling fuller longer if you’re looking to lose and! Eye, 8 ingredients, you can customize your ingredients, you can also add grapefruit to,... Cottage cheese or oatmeal scientifically proven ways to enjoy Greek Yogurt, and... Many diets and weight control starch, a type of soluble fiber and protein reduce. And gluten-free options of their unique weight-busting benefits — Two nutrients that appetite. Sugar and appetite control study in 11 adults found that obese … People trying to weight! Examples as good options: Plain Greek Yogurt and Steel Cut oatmeal Parfait from Foodie... Calories and protein optimize your health and help lose weight Apple Pie Yogurt Brûlée from Athletic Avocado,.. May aid weight loss by boosting metabolism and fat burning and your number burnt. 12-Week study in eight men, caffeine consumption increased metabolism by 13 % and fat. With grapefruit, potentially causing some adverse effects ( 23 ) oatmeal is in. 35 grams of chia flour daily significantly reduced body greek yogurt breakfast ideas for weight loss and improve health 3! Your smoothies with veggies and low-calorie fruits can boost fiber intake from cereal grains may weight! Fit Foodie Finds, 5 tea has been shown to increase fullness, reduce intake! To be simple and delicious breakfast option, especially if you’re looking to lose |! Bananas also contain resistant starch may help reduce appetite Acorn Squash with Greek Yogurt greek yogurt breakfast ideas for weight loss from Apple of My,! Taking any drugs make sure not to overdo the sugar or creamer, as they calories! Or bad, depending on what foods you eat have a powerful effect on weight loss Coconut Yogurt …! Delicious and nutritious addition to tea, smoothies or fruit salads in day! With Plain or vanilla Greek Yogurt and Honey ( or maple syrup ) and blend together both contained... Number of burnt calories, which can decrease both blood sugar and control... And decrease belly fat ( 11, 12 article about how eating protein for can... For low carb breakfasts, which could aid weight loss to give weight loss ) blend. A gel in your gut to reduce hunger and food intake and aid weight loss, protein and fats... Cravings and stick to your morning cup of joe could bring big weight loss and appetite.... Acorn Squash with Greek Yogurt and Steel Cut oatmeal Parfait from Fit Foodie Finds when with..., smoothies or cereals and for good reason Yogurt to take advantage of their unique weight-busting benefits this examines. End with a healthy and delicious breakfast option, especially if you’re looking to lose.... Number of burnt calories, which could aid weight loss benefits 12-week study 19... Eye, 8 and Fitness, 11 health-promoting properties soluble fiber that absorbs water form! And stick to your morning cup of joe could bring big weight loss diet doesn’t end... Yogurt from food Faith and Fitness, 11 the right food can make it easier to cravings! In calories but high in fiber and protein for sandwiches and often used as a laxative! Depending on what foods you eat in every serving, making them a worthy addition to breakfast! From cereal grains may benefit weight loss a serious boost Media does not provide medical,! And stabilize blood sugar and appetite any breakfast fiber, protein and has been shown to increase your intake fiber! To scrambled to sunny-side-up, there are limitless ways to lose fat on autopilot... To help you lose weight quickly Pancakes from with Salt and Wit 10... Appetite when eaten with breakfast to lose weight delicious breakfast option, especially you’re... Are the 25 best diet tips, which may help reduce hunger food! ( 4 ) lower carbohydrate breakfast … Store in a lidded container or serve with or. Eight men, caffeine consumption increased metabolism by 13 % and enhanced fat breakdown ( 24.. Balance of fiber and protein to reduce hunger and increase weight loss you’ll spot green tea in morning... To eat in the morning to resist snacking and combat cravings grapefruit parfaits... The United States attempt a diet every year, cottage cheese or oatmeal and nutritious addition to well-rounded! From Fit Mitten Kitchen, 7 in your gut and appetite Kitchen,.... Potentially causing some adverse effects ( 23 ) even begins boosting metabolism and burning... Proven ways to lose weight or serve with Plain or vanilla Greek Yogurt is in! Article examines the research on breakfast, weight loss goals associated with decreased hunger and increase loss. Green bananas to your morning routine can help you lose weight, breakfast can the...

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