We have all heard that breakfast is the most important meal of the day. Now a new study shows that there is a secret to making breakfast even healthier. One that without any effort might help you shed some extra weight…
Research from the University of Missouri has confirmed what we have been saying all along and just published their findings in the American Journal of Clinical Nutrition.
The study looked at protein content of breakfast and compared subjects eating 13g, a high 35g or eating nothing at all. The two breakfasts contained the same amount of calories, fat, fibre and sugar with the amount of protein being the only difference.
To no surprise results showed that both groups who ate breakfast experienced less hunger throughout the day. However the people who ate the high protein meal showed greatest benefits with less food cravings and feeling fuller. When they looked at the brain activity the response for triggering cravings was also significantly reduced.
Even more…the high protein breakfast eaters cut back on high fat and high sugar evening snacks and were able to control their eating habits the entire day AND into the night. This is all because of the protein they ate in the morning! Simple, nutritious and effective.
This highlights that eating a protein –rich breakfast is one potential strategy to prevent over eating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods. If you’re not a breakfast eater, there’s good news. It only takes a few days for the body to adjust, start off slowly eating something small or making a smoothie, then slowly add as necessary.
High Protein Breakfast Ideas
- Eggs
- Quinoa porridge
- Sprinkle hemp seeds, chia seeds and/or nuts over your muesli or fruit
- Make a smoothie and add pure protein powder such as pea protein, whey protein, rice protein or hemp protein. Ensure you don’t get the ones with nasty sweeteners, flavours, additives and toxic concoctions. The pure ones are available at most health food stores.
Regardless if you’re trying to lose weight or not, eating some form of protein at breakfast is important. It increases energy, stabilises blood sugar and prevents unhealthy snacking and over eating.
Sources:
http://www.ncbi.nlm.nih.gov/pubmed/23446906
http://www.ncbi.nlm.nih.gov/pubmed/20226994
http://abbmcertification.org/inc/assets/articles/Symons%2030%20g%20protein%20serving%20maximally%20stimulates%20muscle%20protein%20synthesis%20JAmDietAssoc%202009.pdf
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