Many of us are familiar with the feeling of hunger and the desire to snack during the day.
However, there is a simple way to help control your appetite and avoid overeating - a proper breakfast.
Scientists have found that eating a protein breakfast can have significant benefits when it comes to managing appetite and calorie intake.
Proteins and the feeling of satiety
Proteins are one of the main macronutrients necessary for our body.
Eating protein at breakfast helps increase feelings of fullness and keep you feeling full for a longer period of time.
Research shows that a protein breakfast can reduce levels of ghrelin, the hunger hormone, and increase levels of leukinin, the satiety hormone.
Stabilizing blood sugar levels
Proteins have a low glycemic index, which means they are absorbed slowly by the body and do not cause a sharp rise in blood sugar levels.
Eating a protein-rich breakfast helps stabilize blood sugar levels, preventing sugar crashes and hunger pangs throughout the day.
Appetite control
Eating a protein breakfast has been associated with reduced snacking and appetite control throughout the day.
Protein helps satisfy hunger and prevents cravings for high-calorie and unhealthy foods.
Increased metabolic activity
Proteins require more energy to digest than carbohydrates and fats. This means that eating a protein-rich breakfast can increase your body's metabolic activity.
Research shows that after eating a protein breakfast, the thermic effect of food (TEF) — the amount of calories your body uses to digest and process food — increases. This can help improve your overall metabolism and maintain a healthy weight.
Healthy Choice
When choosing a protein breakfast, it is important to pay attention to the quality and variety of products. The best sources of protein include:
• eggs;
• dairy products;
• tofu;
• nuts;
• seeds;
• buckwheat;
• quinoa and others.
Combining different protein sources will help provide your body with all the amino acids it needs.
