Reasons for a High-Protein Breakfast
1. A high protein breakfast equals fat loss
A high-protein breakfast is great for weight loss and losing extra belly fat. So if eating less and shedding a few pounds is your goal, then starting your morning off by eating a high-protein breakfast is one surefire way to get you there.
Research shows that protein lowers ghrelin levels (a hunger hormone) and gives a boost to hormones that make you feel fuller (such as peptide YY). And the thing with eating protein at breakfast is that it doesn’t just fill you up for that meal. A high-protein breakfast positively impacts hormones and other bodily processes that help you curb hunger for the entire day.
One 12-week study even found that upping protein intake to 30% of total caloric intake led to participants eating 441 fewer calories per day and losing a little over 11 pounds, on average.
2. It revs up your metabolism
Not only can a high-protein breakfast lead to fat loss by helping you feel more full and eating less, but just the act of eating protein itself can help you burn more calories.
Your body burns calories to digest the food you eat. This is known as the “thermic effect of food.” As luck would have it, protein’s thermic effect is significantly higher than carbohydrates and fats due to the fact that your body uses more energy (and burns more calories) to break it down.
So, just how many calories can eating protein help you burn? Up to 80 more per day. You might not think that’s a whole lot but eating 80 fewer calories per day adds up to a little over 8 pounds of fat loss in a year!
3. Build more muscle
When it comes to building muscle, adequate protein intake is essential. Working out breaks your muscles down, and through a process known as protein synthesis, your body makes new protein to build your muscles back up.
If you want to maximize muscle growth, protein will play a big part in supporting that process. A high-protein breakfast is a great place to start!
4. Maintain stable blood sugar and energy levels
The sugars from most breakfast cereals, donuts, and baked goods skyrocket your blood sugar and can lead to huge fluctuations or spikes that are detrimental to your health. Not only that but the inevitable crash from all the sugar zaps your energy levels and can leave you feeling like a zombie.
Protein doesn’t drastically alter your blood sugar levels, which means a more steady flow of energy throughout the day.
5. Improved mood
Did you ever think that protein could benefit your mental health? When you start your day off with a high-protein breakfast, it enhances your body’s tyrosine, which is an amino acid that produces dopamine and norepinephrine—two brain chemicals that provide you with energy, elevate your mood, and can improve your concentration and motivation.
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