Want to stop craving snacks and sweets? A high-protein breakfast could help

What if I told you there was a magical food that would give you the power to walk past an open box of donuts – or a bag of chips, or a bowl of candy – without blinking?

All right. This may not be the case that Magic. But it’s pretty close.

Much research has shown that eating more protein at breakfast can significantly change how hungry we feel throughout the day.

As a nutrition advisor, I can certainly vouch for this effect. When a client comes to me and tells me that they are hungry all the time, that they crave sweets and that they rely heavily on snacks to get through the day, the first thing I look at is their protein intake at breakfast. -lunch.

Americans generally consume more than the recommended daily amount of protein (although we rely a little too heavily on high-fat meats and dairy products). But what we don’t do it do is to distribute our protein intake throughout the day. We generally consume most of our protein during dinner.

However, studies have shown that if we eat a protein-rich breakfast, we can improve our feeling of fullness and fullness, which can last until the afternoon.

In turn, this helps us make healthier choices throughout the day, like giving up mindless snacking and being less tempted by unhealthy foods when we feel our stomach growling.

How to Eat a Protein-Rich Breakfast

Research suggests that eating around 30 grams of protein at breakfast can lead to these benefits.

However, I don’t recommend spending too much time trying to do calculations.

Instead, just try new foods! Try introducing more protein into your breakfast – and even your lunch – and see how it affects how you feel and your appetite throughout the day.

What are the other benefits of a high protein diet?

A high-protein diet means that your daily protein intake is above the minimum recommendation of 0.8 grams of protein per kilogram of body weight, or about 56 grams for an adult weighing 150 pounds.

One of the most common reasons people turn to a high-protein diet is to lose weight. And the research is promising. Protein also requires more energy to digest than carbohydrates or fats, which can boost your metabolism.

After age 40, adults can lose between 4 and 6 pounds. of muscle every 10 years. High-protein diets have been shown to help prevent muscle loss, especially when combined with exercise.

That said, most Americans already eat a high-protein diet, averaging around 1.2 to 1.5 grams of protein per kilogram of body weight per day, or about 90 grams per day.

Considerations for Increasing Your Protein Intake

It is important to choose your protein sources wisely. Focus on lean meats, fish, beans, lentils and low-fat dairy products. Avoid processed meats and excessive amounts of red meat.

Also avoid focusing too narrowly on protein, as this can lead to unbalanced eating habits. You can’t ignore vegetables, fruits and starchy foods, which provide vitally important vitamins, minerals and fiber.

If you have kidney disease or are at risk for kidney disease (such as high blood pressure or diabetes), it is important to talk to your doctor before changing your diet, as increased protein intake may put a strain on the kidneys at certain stages of kidney disease. .

Photo: Bacon and scrambled egg breakfast (AI-generated image)

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This story was adapted from the webinar: Understanding Your Protein Needs: A Look at High-Protein Diets and What Our Bodies Really Need.

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