Ingesting protein at breakfast increases satiety, promotes weight loss, increases metabolism, and much more. Learn about some options to not fail on the first meal of the day.
Make the first meal of the day when you wake up, by itself, is of extreme importance not only in the field of weight management, as well as in maintaining energy levels throughout the day and concentration. For this, the presence of protein at breakfast is essential,
In the field of weight management, the latest evidence is not clear as to the taking of the breakfast: many studies indicate that taking breakfast in nothing interferes with the weight and does not promote weight loss. The same can not apply when we talk about protein at breakfast: there is clear evidence that the inclusion of this nutrient in the meal can help in the process of weight loss.
The evidence is significant with respect to the consumption of protein in weight loss: a diet with higher protein content can help in the process and promote the conservation of the muscle during the phase of weight loss.
3 BENEFITS OF PROTEIN AT BREAKFAST
1. PROMOTES SATIETY FOR LONGER TIME
The consumption of protein for breakfast allows you to feel satiated for longer since this nutrient induces this feeling, and it takes more time to be digested. In addition, some studies reveal that the protein has a direct action on the hormones that regulate the appetite, giving the feeling of fullness for a longer time and helping to control episodes of increased binge eating.
2. PROMOTES WEIGHT LOSS
As mentioned previously, the consumption of protein promotes the loss of weight. The evidence tells us that people who make a regime weight and whose content of protein at breakfast is superior, can best achieve its objectives, in particular and especially in people who have more weight to lose.
3. IT INCREASES THE METABOLISM
An increase in the metabolic can have interference at the level of the weight. The process of metabolizing protein requires more calorie consumption by elevation of body temperature. Thus, the protein allows an increase in metabolism and assists in weight loss. In addition, studies indicate that a proper consumption of protein prevents muscle loss during a period of food restriction.
HOW TO INCLUDE PROTEIN AT BREAKFAST
There are several ways of introducing protein to the breakfast and there is a range of foods that can help increase protein content in your meal. Here are some examples:
- Scrambled eggs/fried or cooked with little or no fat (hint: use pans with anti-adherent to avoid the use of fat)
- Oatmeal with milk or soy beverage
- Add egg whites to your oatmeal
- Yogurt, preferably fat free and low in sugar
- Dried fruit
- Milk, cheese and other dairy products low in fat
- Ham turkey, or chicken/ham without the fat
- Butters of nuts (peanut butter, almond, cashew…)
- Smoothies with yogurt/milk
- Add whey protein to pancakes, cakes or porridge