Breakfast

One of the most common mistakes I’ve seen people make when they’re trying to lose weight is breakfast.

It’s either cereal and/or toast, or nothing at all.

Big mistake, considering the mounting evidence that shows eating a high-protein breakfast can help with weight loss.

How?

Ghrelin. This is a hormone released by your digestive system that tells your brain that you are hungry. When you eat protein, it signals your body to release less ghrelin. In other words … More Protein = Less Ghrelin = Less Hunger. 

Muscle. When you have protein at each meal, and a protein shake after a strength workout, you are optimizing your body’s ability to build and repair muscle. Muscle burns calories, helps you perform your day-to-day functions better, and improves your quality of life as you age.

So why is it so important to have protein with your breakfast? Science, of course! 

⇒ In one trial, a high-protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low-protein breakfast or skipping breakfast.

⇒ A small study of nine young women with obesity found that a whey protein drink actively reduced appetite. 

⇒ Participants in another study who were given a high-protein shake prior to their workout reported feeling less hungry after exercising than when given a lower-protein shake with an equal number of calories.

Here are a couple of science-based breakfast hacks that will help you add protein to your breakfast:

⇒ Add a scoop of your favorite protein powder to your oatmeal, along with a handful of berries.

⇒ Dinner for breakfast! Most of us have leftovers in the fridge from last night’s dinner. Add a serving of chicken breast, lean steak or lean ground beef to your morning eggs and, voila! You just tripled your protein intake for the morning!

If you need help adding more protein to your diet, shoot me a reply … I’d love to troubleshoot with you and get you on the right track!