If you want to reduce your risk for type 2 diabetes, control your snacking, and just feel better, I’d like you to try something new for the next three days: eat breakfast.
Now, I’m not talking just any breakfast; I’m talking high-protein. Eggs or egg whites on some whole grain toast with a piece of bacon; whey protein with oatmeal and blueberries; Greek yogurt or cottage cheese with some granola or fruit—anything that includes a high amount of protein. Try to aim for about 30 grams.
Why Eat a Protein-Rich Breakfast?
Well, eating a protein-rich breakfast decreases your body’s production of ghrelin later in the day. What does that mean? Ghrelin is the “hunger hormone” that leads people to reach for a snack during the day—often high-sugar options, too. Eating a breakfast rich in protein is scientifically proven to lead to less snacking and smaller portion sizes throughout the remainder of your day. This is especially important when it comes to evening snacking, when it’s very easy to pack on the pounds in front of the television set.
I know a lot of people who don’t eat breakfast, and when they do, they tend to stick to a high-carb breakfast. Toast, fruit, muffins, and pastries are quick and easy (and satisfying for those with a sweet tooth). The problem is that these options promote snacking during the day, increase cravings for sweetness, and pretty well ensure you’ll eat much more at meals and snack late into the night.
Training Your Body to Eat a Healthy Protein-Based Breakfast
Don’t think you can stomach a larger, protein-based breakfast? It actually doesn’t take very long for the body to adjust to eating within an hour of waking up. Research indicates that it only takes about three days for the body to adjust to eating breakfast. So if you start with a protein-packed breakfast today, you’ll likely be experiencing the benefits by the time the weekend hits.
Of course, eating a high-protein breakfast might take a little more time in the morning. It’s easy to make an egg and beef breakfast burrito on the weekend, but maybe that’s not such a practical plan during your morning Monday to Friday rush. So to ensure you’re still getting those 30 grams of protein each morning, consider investing in a quality whey protein powder to include in some oats or a smoothie. You could also consider cooking up some eggs and beef for your breakfast burrito or preparing other protein sources the night before or a few days ahead to reheat and eat throughout the week. If you have some time on the weekend, making a quiche for your weekday breakfasts is a great idea. Yogurt and cottage cheese are also easy ways to boost morning protein intake as well.
New research has also shown that eating a high-protein, high-calorie breakfast and a low-calorie dinner helps control blood sugar throughout the day, which is very important in managing diabetes.
There is really no way around it: eating a good breakfast rich in protein can improve your health! So take up my challenge and start making a protein-rich breakfast a part of your morning routine.
Source for Today’s Article:
Blom, W.A., et al., “Effect of high-protein breakfast on postprandial ghrelin response,” American Journal of Clinical Nutrition February 2006; 83(2): 211–10.
Diabetologia, “High-energy breakfast with low-energy dinner helps control blood sugar in people with type 2 diabetes,” ScienceDaily web site, February 24, 2015; http://www.sciencedaily.com/releases/2015/02/150224182541.htm.
Klok, M.D., et al., “The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review,” Obesity Reviews January 2007; 8(1): 21–34.
University of Missouri-Columbia, “Eating breakfast increases brain chemical involved in regulating food intake, cravings,” ScienceDaily web site, October 15, 2014; http://www.sciencedaily.com/releases/2014/10/141015143247.htm, last accessed March 4, 2015.
University of Missouri-Columbia, “Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds,” Science Daily web site, March 26, 2013; http://www.sciencedaily.com/releases/2013/03/130326151127.htm, last accessed March 4, 2015.