Eat the right foods for breakfast to get the most benefit out of breakfast, specifically if you are trying to lose weight. As your first meal of the day, it is crucial to start it off right and consume foods that help you sustain a constant flow of energy throughout the day. If weight loss is your goal, eating breakfast is even more important to jump start your metabolism with a protein-rich meal such as an easy egg frittata in the morning.
Protein Consumption at Breakfast Helps With Weight Loss
Higher protein intake at breakfast for participants on a weight reduction diet sustained feelings of fullness better than at any other meals, a study published in the "British Journal of Nutrition" in 2009 reveals. The study suggests that higher protein intake at breakfast time is significantly associated with satiety. Consuming a higher amount of protein in the morning will give you a higher level of satisfaction to those participants on a lower calorie prescribed diet who want to lose weight and therefore achieve the success that they strive for.
Eating a Solid Breakfast Is Better Than Drinking It
In February 2011, the "British Journal of Nutrition" published a study in which two groups of participants either consumed a high protein shake or a high protein solid meal at breakfast with equal amount of calories. When these participants were presented with a buffet lunch with no restrictions, those who consumed the solid meal at breakfast consumed approximately 480 fewer calories at the buffet than those who drank the liquid breakfast. If you have a desire to lose weight, make sure you give yourself time to consume a healthy, protein-filled, solid breakfast instead of whipping up a quick shake to help control your appetite at subsequent meals throughout the day.
Vegetable Frittata Recipe
Prepare chopped yellow onion, spinach, garlic and tomatoes to the frittata. Saute the vegetables in butter over medium heat. When the vegetables are crisp-tender, add the egg mixture. When the Egg Beaters mixture sets up, add cheese and serve. Other ideas for additions include crumbled bacon, diced ham and crumbled sausage.
The Benefits of Breakfast
When you eat a healthy breakfast, you are more likely to consume more vitamins and minerals, eat less fat and cholesterol and control your weight. Breakfast does not only provides you with a nutritious meal to begin each day but it also gives you a foundation for long-term health benefits such as reducing your risk of heart disease. According to MayoClinic.com, people who eat a healthy breakfast have lower cholesterol. There are countless combinations for breakfast, but you should consider core groups, such as whole grains, low-fat protein, low-fat dairy and fruits and vegetables, to provide complex carbohydrates, fiber, protein and a small amount of fat to leave you feeling full for hours.
References
- Mayo Clinic; Healthy breakfast: Quick, flexible options to grab at home; February 2011
- "British Journal of Nutrition"; Increased Dietary Protein Consumed at Breakfast Leads to An Initial and Sustained Feeling of Fullness During Energy Restriction Compared to Other Meal Times; HJ Leidy, et al.; March 2009
- "British Journal of Nutrition"; A Protein-Rich Beverage Consumed as A Breakfast Meal Leads to Weaker Appetitive and Dietary Responses v. A Protein-Rich Solid Breakfast Meal in Adolescents; HJ Leidy, et al.; February 2011
- www.eggbeaters.com; Quick Egg Beater Recipes; Quick Vegetable Frittata
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