How many times have you heard the comment that “breakfast is the most important meal of the day?” The University of Missouri recently published a study to actually show that, YES, a high protein breakfast definitely plans a role in weight management. Over a 12-week period, the research team had two groups of overweight teens who typically skipped breakfast, and ate either a normal protein breakfast or a high protein breakfast. (A third control group did not eat any breakfast).
What do you think were the results? The group who ate the high protein breakfast actually reduced their daily food intake by 400 calories, lost body fat mass and had more stable blood glucose levels than the other groups. The group who ate a normal protein breakfast or completely skipped breakfast gained weight and were more prone to snacking and getting blood sugar spikes.
Which group are you in? If you are one of the people who is skipping breakfast, you may be increasing your likelihood of gaining weight, having cardiovascular problems and increasing your risk of diabetes. But, you can take control of your dietary intake! Get approximately 35 grams of high-quality protein at breakfast. Develop good eating habits starting today and you’ll be happy you did! Here are some ideas to get you started:
- Oatmeal with almonds, walnuts, and chopped apples.
- Egg, cheese and black beans in a burrito.
- Peanut or almond butter on toast.
- Greek yogurt with raspberries and blueberries, sprinkled with seeds and nuts.
- Smoothie made with kefir (cultured probiotic beverage) or a protein powder and strawberries.
L B Bauer, L J Reynolds, S M Douglas, M L Kearney, H A Hoertel, R S Shafer, J P Thyfauly, H J Leidy. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity, 2015; 39, 1421-1424