A High Protein Breakfast Nurtures Appetite and Weight Control
by Ralph Sanchez, L.Ac., CNS, D.Hom.
A study conducted at the University of Missouri that examined the eating habits of "breakfast-skipping’ teens", showed that having a breakfast that incorporates protein-rich foods, can be a simple strategy for the prevention of "unhealthy snacking, overeating (especially at night), weight gain and obesity" (1)
Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, MU Researcher Finds from MU News Bureau on Vimeo.
For three weeks, the teens either continued to skip breakfast or consumed 500-calorie breakfast meals containing cereal and milk, or higher protein meals prepared as Belgium waffles (made with protein powder), syrup and yogurt. At the end of each week, the volunteers completed appetite and satiety questionnaires.
MRI results showed that when breakfast was consumed in the morning, brain signaling in regions controlling food motivation and reward (appetite driven behavior for food reward)* was reduced prior to lunch time. The higher protein breakfast resulted in even "greater changes in appetite, satiety and reward-driven eating behavior compared to the protein breakfast of cereal and milk."
One of the best ways to start your busy day with breakfast and some power protein, is with a delicious smoothie/shake made with
whey protein. Add some antioxidant packed berries, hemp or almond milk, some metabolism energizing nutrients like
carnitine and
ribose, and you are on your way to a rewarding work day, and a slimmer waistline.
If you have dairy allergies, then the alternative for you is
PaleoMeal Dairy Free (DF).
No time to make a shake? Look to a fortified, nutrient dense whey protein formula like PaleoMeal that will give you a healthier start over a carb filled donut or bagel, or even a quick cereal and milk breakfast. Cereal and milk is much too sugary for most individuals that want to maintain healthy blood sugar control.
For a between meals healthy snack,
Designs for Health Paleobars is another great choice to get some sustaining protein, and to curb the urge for unhealthy sugar and carb-rich snack foods.
* reward-based feeding can be driven by palatability, and the taste and texture of food
1. Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study.
Heather J. Leidy, Rebecca J. Lepping, Cary R. Savage, Corey T. Harris.
Obesity, 5 May 2011.
