Breakfast is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to several health benefits, including weight control and one’s performance in his/ her respective field.
Eating breakfast increases metabolism more than any other meal of the day and can help protect against heart disease and other life-shortening health conditions, according to the Harvard Medical School. Skipping breakfast leads to overeating later in the day and may contribute to obesity, according to Mary Ellen Camire, a nutrition professor with the Institute of Food Technologists. A healthy, filling breakfast helps control appetite throughout the day, encourages the body to burn more calories, and can even improve memory and school performance.
Studies show that eating a healthy breakfast can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Reduces food cravings in later part of the day.
A recent study conducted by researcher of University of Missouri has found that eating healthy, high protein breakfast increases satiety and reduces hunger throughout the day.
A high-protein breakfast takes longer to move through the stomach, allowing dieters to feel full longer, which bolsters their ability to resist reaching for more food. High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than high-carbohydrate breakfasts. A high-protein breakfast led to greater satiety and lower reward-driven eating behavior than a low-protein breakfast, according to a University of Missouri study published in “Obesity” in 2011.
Study shows that , reduces cravings
The study targeted young people, who are quite prone to skipping breakfast. Approximately 60 percent of teens skip breakfast on a regular basis. Not eating breakfast not only increases the chances people will snack during the day, but it also impairs cognition. Students who eat breakfast are more alert and generally perform better in class.
In the study, some subjects ate no breakfast, others ate a typical breakfast such as cereal and milk, and the rest ate a high-protein breakfast of Belgian waffles and yogurt. This study concludes that those who ate either breakfast had (obviously) reduced appetite at lunch time. However, those who ate the high protein breakfast had a significantly reduced appetite. This suggests that eating a high-protein breakfast could help prevent unhealthy snacking and even be a way to help people lose weight.
A high protein breakfast can give you the perfect start to your day. Protein can be a great way to fuel up after a long night’s rest. Here are some reasons why you should enjoy a breakfast that is high in protein..
Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss.
HOW TO SNEAK PROTEIN IN YOUR BREAKFAST
Recent studies support the idea that getting 15-30 grams of protein in your morning meal is the best way to jump start your metabolism, prevent mid-morning sugar crashes, and manage overeating all day long. Protein is a great slow-burning fuel for your body, tamping down your appetite for hours after a meal. As a result, a protein-rich breakfast can actually help you and to maintain a healthy weight.
Here is the list which highlights the good sources of protein that one can include in his/her diet:
- Sea food
- Milk and milk products
Yogurt and beans are both low-fat protein sources that can be part of a healthy breakfast, and eggs remain a highly valuable breakfast protein food. People who eat two eggs along with toast and fruit for breakfast show reduced caloric intake for a full 36 hours after eating the breakfast, according to the Institute for Food Technologists.
OTHER BENEFITS OF HIGH PROTEIN BREAKFAST
- Increased Satiety
- Reduced risk of heart disease
- Reduced risk of type 2 diabetes
WARNING REGARDING THE PROTEIN SOURCES
While a high-protein breakfast offers a number of health benefits but it is important to choose high-protein options that do not contain excess fat. High-protein sources like red meat and full-fat cheeses can be high in saturated fats that can outweigh the benefits of satiety throughout the day. Instead, opt for lean protein choices like egg whites, lean ground beef, skim milk, steamed sprouts or low-fat yogurt. Lean protein food selections offer the benefits of a high-protein breakfast, without harmful effects like weight gain or increased cholesterol levels that can stem from eating high-fat protein sources.Author Information — this article is written by a dietitian @ FitHo