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Did you know? High-protein breakfasts help you lose fat. Nutrimuscle tells you everything about it.
High-protein breakfasts are beneficial for health
While the importance of breakfast is well-established, more and more self-proclaimed diet specialists online advise avoiding protein in the morning. Here are additional scientific studies that completely challenge these fanciful claims.
For 12 weeks, overweight adolescents received a breakfast that provided either:
- 35g of high biological value protein;
- 13g of high biological value protein;
- No breakfast at all.
Skipping breakfast increases the risk of diabetes (1-2).
On the contrary, a high-protein breakfast helps stabilize blood sugar better, while avoiding hyperglycemia episodes. These blood sugar spikes recur throughout the day in people who have not had breakfast.
An intake of over 30g of protein is necessary to fully reap all the health benefits of breakfast (1).
With only 13g of protein at breakfast, individuals experience hyperglycemia. Hyperglycemia is very detrimental to health because excess sugar in the blood is toxic to all our cells. With 35g of protein at breakfast, they spend only 24 minutes daily in hyperglycemia (1).
High-protein breakfasts help you lose fat
High-protein breakfasts help with weight loss because they prevent the secretion of hormones that increase appetite (3-4).
This effect lasts throughout the day.
Ultimately, adolescents who regularly ate high-protein breakfasts lost weight because they ate less than the others. Yet, no one asked them to go on a diet or be careful.
So, naturally and effortlessly, they gained better control over their appetite thanks to protein. After 12 weeks, only the group consuming 35g of protein lost fat, while the other two groups gained it (3).
When aiming for weight loss, people are advised to consume more protein in the morning. However, anyone wishing to benefit from better concentration and better dietary management should consume protein at breakfast.
Protein intake promotes fat loss, limits cravings, and by extension, digestive activity. Snacking tends to make the body sluggish. Eliminating it increases concentration: this has positive repercussions throughout the day.
What foods should you prioritize for breakfast?
As demonstrated above, a protein-rich breakfast is much better than a sugary breakfast. France is a champion of breakfasts saturated with fats and refined sugars. Less common, savory breakfasts have proven their numerous health benefits. Here are some protein-rich ingredients to add first thing in the morning.
- Peanut butter
- Whole-wheat bread
- Eggs: fried or in an omelet
- Whey to mix into preparations (pancakes, bowls)
- Greek yogurt / SKYR yogurt
- Oilseeds (walnuts, almonds, dried fruits)
- Quality turkey or ham
- Goat cheese
- Oats.
Examples of high-protein breakfasts
How to prepare a high-protein breakfast? First, it should be composed of whole, fresh foods, rich in fiber and amino acids.
Ban industrial, processed products, rich in bad fats and refined sugars. Turn to the most complete and natural forms of food possible (raw oatmeal, fresh fruit, quality meat). Choose good sources of fats rich in omega 3 and omega 9.
To avoid temptation, prepare your meals for the week in advance and buy only the necessary ingredients for your preparations. Without sources of sugar and fat available, it will be difficult for you to continue these bad eating habits.
Some breakfasts can be prepared the night before for the morning, such as oatmeal or chia seed porridge. By no means skip this meal, which is the most important of the day.
- A Whey shake
- Protein pancakes
- Seasonal fruits and sweetener (agave syrup, maple syrup, peanut butter) as topping
or
- A whey shake
- Fried eggs on two nice slices of whole-wheat bread
- Avocado and salmon toast
or
- A Whey shake
- Greek yogurt, protein muesli or oatmeal, with seasonal fruits and a sweetener or dried fruits as topping
- Turkey and goat cheese omelet
Find other protein recipes on Instagram or in our Recipes tab.
Scientific References
(1) Bauer LB. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity 2015 June.
(2) Alwattar AY. The effect of breakfast type and frequency of consumption on glycemic response in overweight/obese late adolescent girls. Eur J Clin Nutr. 2015 Aug;69(8):885-90.
(3) Leidy HJ. A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity Vol. 23 Issue 8.
(4) Hoertel HA. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping", late-adolescent girls. Nutr J. 2014 Aug 6;13:80.
