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Eat More Protein at Breakfast and Stay Fuller!

Jul 18, 2013

Most of us know that breakfast is the most important meal of the day for not only brain and bodily functions, but as a metabolism kick-starter as well! Do you include a good source of protein in most of your breakfasts? If you feel like you’re hungry much of the time even when eating well-balanced meals, try it as an experiment…

Research shows protein at breakfast helps control hunger.

Balanced eating overall can help us avoid walking around hungry when we’d rather be doing something else than thinking about and looking for food.

...But we were talking about breakfast.

People who consumed extra protein at breakfast reported “greater initial and sustained fullness throughout the day.” This suggests that we may get the most bang from extra protein at breakfast.

Does the type of protein matter?

Not really-- protein, no matter the source, appears to be more satiating than carbohydrate.

Some quality protein sources include:

Turkey, chicken, lean beef, salmon, white fish, eggs, Greek yogurt, cottage cheese, dairy, beans and legumes, whey protein powder, as well as nuts and seeds.

How much protein should we eat to get this effect?

A moderate increase in dietary protein seems to translate to about 30% of calories. But what is that? Basically, it’s about having a good source of protein at your meals.

People typically report better satiety when they eat protein at breakfast, so it’s worth a try if that’s something you struggle with.

If you would like to meet with one of our trainers to further discuss nutrition and help you make some adjustments so that you can better reach your fitness goals, please contact Mark Dees at markdees@fitnesstogether.com!

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