Weight loss and nutrition are related to each other. Without a healthy diet, it’s impossible to lose weight.
With nutrition other topic arises like breakfast.
Many people prefer to skip it and while many of them prefer to eat it every day. There are many misconceptions with breakfast.
If you are planning to lose weight, then you might consider breakfast. Along with you might consider the protein intake in your breakfast.
Protein is a vital nutrient that plays multiple roles.
But what about weight loss? Does it help to lose weight or not?
There are many things to know.
Know, what a healthy breakfast with high protein can do for you.
Breakfast and Weight Loss
Does It Matter To Eat Breakfast
There are many myths around related to weight loss. One of them is, skipping breakfast can help to lose weight.
Many have found that there is no effect of breakfast on weight loss or weight gain.
Breakfast can be considered as one of the most important meal. It is the best meal to get macro-nutrients and micro-nutrients that are responsible for children and adolescent cognitive function. (1, 2)
Apart from improved cognitive function; breakfast nourish and protect from many of modern health problems like cardiovascular disease, diabetes, etc.
For a real benefit, it’s important to get quality breakfast rather than eating high carb rich food. People eating quality breakfast has found better result rather than just eating sugar and carb loaded snacks in breakfast.
For weight loss, it’s important to eat nutrient rich food that includes a balanced proportion of carbs, protein, fiber, fat, vitamin, and minerals.
Among those, high protein makes it helpful for weight loss. Right intake of protein in breakfast decides the rate of weight loss.
Wrap up: Breakfast is effective for losing weight but it applies to the quality. Along with achieving healthy weight, breakfast plays important role in protecting from many of modern health diseases.
How Protein Helps To Lose Weight
Protein is the key nutrients that are responsible for satiety as it activates body’s signal that curb appetite, reduce food craving and prevent overeating.
A study found weight loss effect only with high protein rich breakfast. The reason behind it was hormones. Protein affects gastrointestinal hormones that signal the brain to adjust satiety and hunger.
Protein rich diet increases release of leptin (hormone stimulate the feeling of fullness) and decrease ghrelin (hunger-stimulating hormone).
Eating protein rich food has a longer effect on hormone level, even through afternoon or evening.
Body use more calorie and take more time to break protein as compared to carbs and fat. While protein releases less calorie, making it a better option for low calorie that keep full for longer.
On an average diet includes only 10 to 15 gram of protein. But a healthy weight loss friendly diet should include more than 30 gram that can check appetite preventing hunger.
A study found that women eating high-protein (eggs and sausages) ate less than 100 calories at their lunch compared to who ate the low-protein pancake. The result was quite similar on teenagers.
Protein not only helps to lose weight but it can also help to maintain a healthy weight.
Wrap up: Eating high-protein breakfast over low-protein has effect on weight loss. High protein breakfast helps to curb hunger and balance hormone that proves beneficial for weight loss.
High Protein and Our Eating Habit
Eating high protein breakfast at the start of the day have high impact, as it helps to change our habit.
As protein break and release energy slowly it helps to maintain energy level for the longer time. With balanced energy level, you don’t fell frequent urge of eating.
You don’t fell need of calorie dense food throughout the day making you smarter while choosing your meal.
It can reduce your appetite that prevents from eating more calorie.
A study found that women eating more protein felt fuller and ate smaller meal throughout the day, while women eating high carbs and low protein gaze on unhealthy food loaded with calories while low in nutrients.
While it has a high effect on the hormone that controls satiety and hunger. With a well-balanced hormone, you don’t have to strive to make any forceful changes. All happens naturally making it easy to lose weight.
Wrap up: With high protein intake there is quite change in behavior and habit. You start making smarter choice as you don’t have to resist it. All the habit that ruin weight loss starts changing.
Effect on Metabolism
Weight loss turns to be an easier goal with increased metabolism as it helps to burn more calories.
The body burns more calorie to break protein compared to carbs or fat. With increased intake of protein, consumption of calorie increases. Eating protein burns extra 80 to 100 calories per day.
Protein is essential nutrient and building block of the cells. Diet rich in protein help to build new cells that prove beneficial in losing weight.
10 pounds of muscle burns 50 calories at rest while 10 pounds of fat burn 20 calories during a day.
Wrap up: Increasing protein improves metabolism that helps to burn more calories. Along with, it helps to build muscle that also increase calorie consumption directly influencing metabolism.
Is It Worth?
With many of benefits, there is not doubt about it’s worth.
It helps to stay healthy, lose weight and also contribute to get rid of the unhealthy eating habit. With many of these benefit, it’s quite tough to miss protein in breakfast.
So don’t miss it and eat a healthy and well-balanced breakfast.
Best Foods For Breakfast
Eggs are most preferred food for breakfast. It provides high protein and also vital nutrients that prevent craving.
Meat, poultry, dairy products, fish and seafood are also best food for breakfast.
Oats, chia seeds, quinoa, and beans are great.
There are multiple reasons to eat breakfast and also including high protein.
Many studies have proved the beneficial effect of breakfast on health. It can be termed as an important thing of the day as it can build a healthy or unhealthy eating habit, depending on whether you adopt it or miss it.
From next time, just grab a healthy dose of protein for your breakfast.