Some people say what you eat for breakfast can dictate how you are going to eat for the rest of the day. That’s great, right?
But what should you be eating for breakfast if that’s the case?
If you want to lose weight, research suggests that you might want to consider eating high protein breakfast which helps in fat loss – simply because it’s less likely for you to eat more calories for the rest of the day.
If you aren’t particularly a fan of eating breakfast, you may want to reconsider. Skipping breakfast might not be an option too especially if you are trying to lose weight. As much as possible, make it a habit to prepare breakfast in the morning that is packed with protein.
Often, you would hear people say that breakfast is the most important meal of the day. Still, the benefits you can get from that is still dependent on what you eat for breakfast.
Let’s talk about the benefits of a protein-packed brekkie. Researchers from the University of Missouri conducted a study where they recruited 28 overweight students that skip breakfast at least five times a week. The researches wanted to compare the effects of two different 350-cal breakfast on the following: hunger, food intake, and body weight for twelve weeks.
The two breakfasts were a standard protein meal (13 grams of protein) and a high protein one (35 grams of protein).
The students were given their daily breakfast meal and were divided into two groups. The standard protein group was treated with milk, the high protein group got eggs, dairy products, and lean mean for their breakfast, and the last group skipped their breakfast as usual.
The group with the more stable blood sugar levels throughout the day were the ones who had high protein breakfast. The same students said that what they had for breakfast was able to help them in feeling more full during the day. Moreover, they ended up eating less food over the rest of the day. It was about 400 cal less than their typical calorie intake for the day, which led them to lose a great deal of body fat.
The other two groups (lower protein breakfast and those who skipped breakfast) gained body fat over the course of the study. Note that some breakfast-skippers say that skipping breakfast for them could save them a few calories if they make that a habit. The study proved otherwise.
Let’s also consider that this study was relatively small and only young adults were involved – so, it hasn’t been proven if the same results would be seen for others. However, it does provide substantial evidence where protein helps in controlling one’s appetite. In addition, high protein breakfast might help in setting the stage for more controlled choices of calorie intake for the rest of the day.
Make it a habit to choose high-quality protein food – such as eggs, non-fat and low-fat dairy products, lean meats, etc.