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Can Eating A High Protein Breakfast Help Prevent Overeating? 

As the most important meal, breakfast kicks off your metabolism and helps you burn calories throughout the day. In short, you run your entire day on breakfast. Whether you eat a fruit or porridge, breakfast is essential to your health, memory and concentration.

Individuals who do not skip out on their daily breakfast are more likely to have lower levels of "bad" cholesterol (LDL) and lower risks of developing diabetes or heart disease. The fact that it regulates your metabolism even prevents you from gaining additional weight [1].

According to a recent study, eating a protein-rich breakfast may help prevent obesity and overeating [2]. In addition, eating a rich and healthy breakfast stops you from consuming unhealthy food throughout the day.

Protein-Rich Breakfast To Fight Off Obesity

Here are the important points from the study:

Point 1: In a recent study, researchers examined population health data to understand how protein intake is related to obesity.

Point 2: The researchers found a link between a low protein intake during the first meal of the day and a higher overall food intake throughout the day.

Point 3: Research has demonstrated that people who consume less protein at their first meal of the day have a higher calorie intake at later meals when they compare energy intake and time of consumption.

Point 4: It was found that as protein consumption decreased, energy from fat, carbohydrates, sugars, and alcohol increased.

Point 5: The participants who consumed less protein in their first meal consumed more highly processed foods throughout the day.

Point 6: When we eat a breakfast that is loaded with highly processed or sugary foods, we digest and absorb those foods rapidly, causing us to consume more calories throughout the day.

Point 7: It has been shown that protein slows down the rate at which sugars and carbohydrates are digested and absorbed from our food, as does fat, thereby reducing your appetite throughout the day.

High-Protein Breakfasts That Will Keep You Full

You can eat/combine the below-mentioned protein-rich foods to prevent over-eating [3][4]:

  • Eggs
  • Lean pork
  • Chicken sausage
  • Smoked salmon
  • Greek yoghurt
  • Ricotta cheese
  • Low-fat cheese
  • Cottage cheese
  • Nut butter
  • Nuts
  • Black beans
  • Chia seeds
  • Paneer bhurji
  • Oats poha
  • Quinoa with peanut butter

On A Final Note...

Your body and health can be adversely affected by skipping the first meal of your day since it disturbs your body's balance of fasting and eating [5]. Your body will not be able to operate your brain when you wake up in the morning - which is where breakfast comes in! To ensure that your body receives the necessary vitamins and nutrients, incorporate nuts, fruits, dairy, and grains into your breakfast.

Story first published: Friday, November 18, 2022, 16:30 [IST]
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