She was right! That’s your mom I’m talking about—the one who always said breakfast was the most important meal of the day. And now it turns out that it should also be heavy on the protein.
A new study published last month in the journal Obesity found that a high-protein breakfast increased satiety and reduced food cravings. The study took three groups of teenagers. One group skipped breakfast, another had a regular breakfast with what was considered a normal amount of protein, and the third had a high-protein breakfast consisting of a protein-enriched Belgian waffle with syrup and yogurt (why they couldn’t have just used eggs is beyond me). The subjects who ate the high-protein breakfast had increased satiety and reduced food craving.
Don’t jump for the meat lover’s omelet yet. This was a small study, and more research needs to be done. But the findings do make sense. Breakfast is an important meal because it’s the first meal you eat after fasting through the night.
Keep in mind that protein comes in many forms that aren’t filled with saturated fat; opt for healthy choices. So instead of that bagel with butter, here are some high-protein breakfast suggestions:
- Whole-grain waffle with almond butter and sliced strawberries
- Low-fat Greek yogurt (more protein than regular yogurt) with a half-cup of high-fiber cereal
- Cottage cheese with sliced apples
- Whole-grain bread with tomatoes and a sliced hard-boiled egg
- Oatmeal with a tablespoon of peanut butter
- Smoothie made with low-fat yogurt, bananas, flax seeds, and skim milk
I always encourage my clients to eat something in the morning, but you may not be a morning eater. You need to work with what suits you best. So grab a small piece of fruit when you wake up, and then when you’re ready, have a proper breakfast.
Are you a breakfast eater already? Do you find having protein with breakfast keeps you more full?