Competing ideas abound regarding the importance of breakfast in jump-starting your metabolism, but one thing is clear: starting your day with a high-quality, protein-rich breakfast helps curb hunger all day long and has been shown in studies to increase longevity. (http://www.drnedley.com/the-impact-of-eating-breakfast-on-longevity.html)
A recent study published in Obesity, a research journal, has revealed that eating a high protein breakfast can reduce appetite, satiety, and reward-driven eating behavior throughout the entire day. Of course it makes sense that someone skipping breakfast would be hungrier at lunch than someone eating breakfast, but research has shown that those skipping breakfast tend toward late-night snacking as well.
Protein-rich breakfasts have been shown to reduce activity in the part of the brain that controls food motivation and reward in brain scan fMRIs, which indicates a reduction in appetite and an increase in satiety at meal time.
This little tidbit could be the motivation you need to wake up a few minutes early and start your day with breakfast.
- Steel-cut oatmeal or quinoa with toasted walnuts, maple syrup and cinnamon
- 2 scrambled eggs with spinach and scallions
- ½ a whole grain bagel with 2 tbs hummus spread and cucumbers
- Kasha Crunch Cereal and whole or 2% milk
- Whole or 2% milk Greek yogurt with pecans and honey OR fresh fruit (choose between the honey and the fruit, not both)
- ½ a whole grain bagel with 2 tbs nut butter