If you’re trying to lose weight, one of the best ways to stay on track is to eat breakfast every day. When you eat breakfast, you feel full and satisfied, so you’re less likely to overeat during the rest of the day. High protein breakfasts are the foundation of any successful weight loss plan. They keep you feeling full longer and help curb cravings for unhealthy foods later in the day.
When it comes to weight loss, the most important factor is creating an energy deficit, which means you’re consuming fewer calories than your body needs to function properly. In order to create that deficit, you need to focus on eating high-quality sources of lean protein at every meal, including breakfast. Here are four ways Best High Protein Breakfast for Weight Loss, along with some delicious recipes to get you started!
The Power of the Morning Meal
Breakfast is generally considered to be a great weight-loss tool. One study published in Nutrition Research showed that overweight women who ate eggs for breakfast every day had less of an increase in body fat than those who ate bagels.
The researchers found that egg-eaters also had lower levels of ghrelin (the hunger hormone) and higher levels of peptide YY, which aids satiety. What’s more, other research has shown that eating eggs for breakfast helps you feel more satisfied when you snack later in the day. Moreover, recent studies suggest that adding healthy fats to your breakfast may also help with appetite control.
Eating a balanced breakfast sets you up to be in control all day long. A balanced breakfast is low in sugar, contains healthy fats and has about 20-30g of quality protein. Protein will stabilize your blood sugar, help you burn fat, build muscle and reduce cravings. If you have an active lifestyle or even just an active morning, make eggs your base of choice.Eggs are easy to cook and can be made with all sorts of other foods like veggies or whole grains. You can also add some healthy fats with some avocado toast or a sprinkle of seeds on top.
Besides, try to add a right amount of carbohydrate to your breakfast. While we often associate carbs with something unhealthy, there’s actually nothing wrong with getting a little bit of carbohydrates at breakfast time. For example, having an omelet made from 1 egg and 1⁄4 cup cooked oats along with 1⁄4 cup blueberries is only 45 calories but packs 6 grams of protein (21% DV) as well as 5 grams of fiber (25% DV).
High-Protein, Low-Carbohydrate Breakfasts
Protein keeps us full and satisfied, which can help avoid morning cravings. This can be especially important if you’re trying to lose weight or limit your carbohydrate intake (like if you have diabetes). In one study, women who ate eggs at breakfast experienced greater satiety that lasted into late morning compared to women who had a bagel for breakfast. At just 70 calories each, eggs are a great addition to any healthy diet plan. Have them over-easy in olive oil or eat them scrambled with veggies. For an extra kick of energy, opt for low-fat cottage cheese instead of fruit yogurt as your morning treat. Protein will also help keep you satisfied until lunchtime!
Protein Shakes and Smoothies
A quick shake or smoothie is an easy way to consume 20-30 grams of protein right after your workout. Good options include whey, casein, pea, rice and soy protein powders. Because they’re liquid, they’re easier to digest than a solid meal, which means more of those calories will go toward muscle building and less to fat storage. If you don’t have time to make one from scratch, try to make nutrient-dense shakes and smoothies that require no cooking at all.
If you can’t imagine starting your day without a bowl of cereal, take note: A study published in Nutrition Journal found that people who ate cereal for breakfast consumed about 210 fewer calories throughout their day. And while there are definitely some drawbacks to running to the box each morning. For example, toast has more fiber and other nutrients. Whereas, cereal can be an effective weight loss tool.
Just make sure to watch your portions: one cup of corn flakes has 166 calories and 23 grams of sugar. Oatmeal is a great alternative if you’re looking for more fiber and less sugar; with just 195 calories per serving, it boasts 12 grams of filling fiber and only 5 grams of sugar per serving. And it will keep you feeling full until lunchtime.
Start your day with a breakfast sandwich. These portable meals are made up of savory deli meats, cheese and egg cooked between slices of hearty breads. By including a healthy source of protein in your morning meal, you’ll find it much easier to avoid turning to calorie-laden snacks later in the day.
If you prefer savory breakfasts, try one with sliced turkey or lean ham along with an egg and a slice of cheese. Then add some greens such as spinach or arugula to give it a balanced taste. You can also experiment with sweet breakfasts that include fruit jams or nut butters spread on whole-grain toast and sliced banana on top if desired. Top off your sandwich with fresh herbs such as basil or mint leaves if desired.
Muffins and Sweet Breads
Skip them; they are packed with sugar and calories. Instead, make your own overnight oats, or add one of these healthy ingredients to your next muffin recipe. Whole wheat flour (adds fiber), applesauce (adds moisture), flaxseed meal (an excellent source of fiber and omega-3 fatty acids) or pumpkin seeds (packed with fiber and essential minerals).
Greek Yogurt and Cottage Cheese
Cottage cheese and Greek yogurt both contain more than 20 grams of protein each. They make great choices when you’re in a rush or don’t have access to much. Although these two products differ in taste, but they offer pretty similar health benefits. The main difference is that cottage cheese is higher in calcium, while Greek yogurt has some vitamin D to help with absorbing that calcium. Still, both are excellent sources of protein, and picking one should be largely based on preference. In fact, you can replace your normal yogurt with either one as a healthy way to start your day.