Start the day right – eat a delicious breakfast
Protein-packed breakfasts can trim your waistline and power your day
IF YOU ARE STILL looking to shift those extra pounds from the start of the year, skipping your morning meal is a bad idea. In fact, 78 per cent of people who lose weight and keep it off eat breakfast every day, according to the National Weight Control Registry. To fuel your run – and stay full – you need a breakfast with protein. When you wake up, your body needs the power-building nutrient because your muscles have been breaking down protein, according to research from Mcmaster University, Canada. ‘You want 30 grams at breakfast,’ says researcher Stuart Phillips.
GET YOUR FILL
A breakfast that contains at least 30g of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.
DROP POUNDS AND KEEP THEM OFF
Routinely eating breakfast is associated with maintaining a healthy weight over time. Phillips’ research found that 30g of protein at breakfast may help you lose weight because it curbs your appetite.
MANAGE BLOOD SUGAR LEVELS
Experts theorise that regularly breaking a fast with refined carbs and no protein (think doughnut or scone) could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. Stuck for time? It’s better to have a doughnut for breakfast than nothing at all: the calories will jump-start your metabolism and keep you from feeling sluggish. Just don’t make it a habit.
BOOST YOUR PERFORMANCE
Eating breakfast before a workout (especially one lasting 60 minutes or more) energises your muscles and prevents your body from tapping into protein stores meant for recovery. Research shows that protein at breakfast helps build new muscle and bone cells, as well as boosting your immunity.
Meat-lover plate Tofu scramble Runners should boost their protein intake around hard workouts. Choose high-quality sources (eg fish, chicken and eggs). Short stack Super bowl