No matter what your goal is, including protein in your daily diet is essential for your health. Protein is an important nutrient with great benefits. It is a macronutrient our body needs in large quantities to sustain life. Protein helps to build and repair cells and tissues. About 15% of the body composition includes protein and is present in every body cell.
Protein includes 20 amino acids and there are at least 10,000 different kinds of proteins in our body. It is not only important for weight loss or bodybuilding but essential for other body functions like fluid balance, blood clotting, good vision, immune system, they are a combination of hormones and enzymes.
Now, let’s learn why we should have protein-rich food in the morning. How it will help you in weight management and overall health.
Protein for Breakfast
Protein is a nutrient that helps to control your appetite and prevent you from overeating during the day. According to scientific research, protein helps to boost our satiety hormones, which it means controls our hunger hormones. Protein tends to digest slowly and keep you fuller for longer. So, by taking protein-rich foods, you feel more satisfied than starved. It helps to eat fewer calories and lose weight. You must intake at least 50grams protein-rich food every day.
The thermic effect protein offer is higher compared to carbs and fats. It means our body spends more calories to metabolize protein and land up spending more calories. The best time to have protein is during breakfast because it helps metabolism for the whole day. You can replace carbs with protein during dinner for a positive effect. In a weight loss diet plan, you must include 25% of your total calories from proteins.
If you understood what important role protein plays in your weight management. Let’s move on to the different kinds of foods that are rich in protein that you can have at breakfast.
Did you know Greek yogurts are thicker than usual ones? It contains more protein; one cup serves 23 grams. This yogurt is high in calcium and potassium required for bone-building. To fill your breakfast, have a layer of creamy stuff with high-fiber cereal and fruits.
One tip when you open it, stir nicely that sits on the top of the liquid, there’s the protein.
Peanut Butter and Banana Pancake
Yes, a pancake stack contains enough protein to fill your stomach. In 2tbsp of Peanut butter contain 15 grams of protein that combines with the nutrients and fiber of banana. What else do you want to feel full until your lunch? Don’t add any syrup, use honey and chop nuts for an extra boost.
Egg and Avocado
Pour an egg on the pan, add some colorful bell peppers. Or you can cook in the pepper rings and top it with avocado salsa. What a healthy breakfast? Along with a slice of bread, a high-protein, and low-carb breakfast is ready to have. One crust bread slice has 1.1 grams, 1 whole egg contains 6 grams and 100gram of avocado contains 2 grams of protein.
Not all kinds of cereals are protein rich. Most of them are grains without much protein. Some have seeds and nuts while others have soya baked into them. So, look for cereals with 8 grams of protein at least and 5 grams of fiber per serve. The combo helps to fend off hunger in the morning.
A healthy start for the morning is cottage cheese. 1% cottage cheese means half a cup contains 14 grams of protein. It covers only 80 calories, such a portion is enough. A super protein pack if combined with veggies like tomatoes, spinach, zucchini, red onion, and bell pepper.
The ideal portion of protein for men is 56 grams and for women 46 grams per day but you can choose to have 30grams of protein in your breakfast for weight management, as per the 2018 Review by Purdue University Nutrition Researches.
So, are you ready to start your day with these delicious protein breakfasts? Try them and see the change in you.