Yes, you should eat breakfast.
Breakfast is your first chance to start the day off right. So do it right and make it count.
Eat too much in the morning and you are setting yourself up for a sluggish and calorie-loaded day. Eat too little, on the other hand, and you may be hungry and make unwise snacking choices throughout the day. What’s more, while many think that skipping a meal is going to boost their weight loss efforts, it’s actually been found that skipping breakfast can lead to weight gain.
So what makes a healthy breakfast? Many experts are now pointing to the benefits of a high-protein breakfast to support weight loss efforts — and there is a lot deal of evidence and support for this line of thinking.
Here are the key benefits of eating protein in the morning:
- It supports healthy muscle development.
- It requires more calories for digestion than do carbs.
- It helps keep you fuller for longer.
Eating more protein can help you lose weight.
A recent study of women found that those who increased their protein intake from 15 percent of their daily calorie allotment to 30 percent ate an average of 450 fewer calories per day. Another study found that increasing protein to account for a quarter of total calories reduced unhealthy eating habits (like obsessive thoughts about food and late-night snacking) by 60 percent.
When it comes to breakfast, protein was also found to be essential. Participants who switched to a high-protein breakfast were found to have reduced hunger throughout the day. Moreover, they easily shed an average of 135 calories from their daily diet without overtly trying.
In each of these studies, the participants who began eating higher levels of protein daily were found to lose weight much easier than those who ate a well-balanced diet but with a lot more carbohydrates.
Here’s why protein makes such a difference.
Researchers have looked at MRI scans and found that eating a protein-rich diet reduces the signals to the brain that control food-related impulses. Since protein helps you feel full, it also reduces your urge to snack and naturally curbs your appetite.
Making a fundamental shift in your diet to get more calories from protein could both help you develop a healthier relationship with food and make it easier to maintain your weight loss long-term.
What’s your go-to breakfast? Here are a couple of options to start your day with a filling, nutritious meal.