Protein for Lower Food Cravings

A healthy breakfast has always been an important part of a diet for weight loss. Eating breakfast helps to jumpstart the metabolism, increase calorie burn, and give the body the energy it needs to start the day. In regards to decreasing food cravings and increasing satiety, researchers from the Nutrition and Exercise Physiology Department at the University of Missouri completed a study on brain activity related to breakfast intake and satiety throughout the day. A sugary breakfast containing a normal amount of protein (cereal with milk) was compared with a protein rich breakfast (Greek yogurt, protein rich waffles). The individuals who ate the protein rich breakfast experienced an increase in satiety and less food cravings for high fat snacks throughout the day, resulting in increased body weight maintenance in the long run.

Breakfast is the most important meal of the day! Imagine if you start off your morning with a nutritious, filling breakfast – you will set yourself up for success the rest of the day. If you eat light in the morning – it might not fill you up and you will be constantly battling hunger all day. Protein is the most filling nutrient and also takes the most energy to digest. When you combine protein with fiber in the morning you will feel satisfied for hours. You should aim to consume around 20 grams of protein at breakfast, an each additional larger meal afterwards. Remember that whole grains do have protein, but it is important to try to include one of the protein rich breakfast foods below. Get creative and try to find unique ways you can enjoy these protein foods!

Try these protein rich foods for breakfast: Almonds, Greek Yogurt, Peanut Butter, Egg Whites, Protein Rich Whole Grains (Kashi Cereals, English Muffins, Oatmeal), Lean Breakfast Meats (Turkey Sausage, Morning Star Sausage, Canadian Bacon). Quinoa can be used as a hot cereal – add fresh or frozen fruit and skim milk! You can also make a protein shake with fat free milk, fruit and protein powder. Be sure to read your labels to check for protein content per serving!

If you are in need of assistance in planning a meal with the appropriate amount of calories and protein, be sure to discuss changes with a Registered Dietitian. Visit our website or call us (330) 702-1311,


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Posted by on May 13, 2013. Filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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