Protein-rich breakfast is considered one of the effective nutritional strategies for natural and sustainable weight loss.
Not only is breakfast the first meal of the day, it also plays a role in activating metabolism, directly affecting hunger, energy levels and food choices throughout the day.
First of all, protein has the ability to create a feeling of fullness for longer than refined carbohydrates or fat. When you eat a protein-rich breakfast, your body will release satiety hormones while reducing hunger hormones. Thanks to that, people who eat a high-protein breakfast tend to crave snacking in the mid-morning or eat too much at lunch. Controlling this hunger helps reduce total calorie intake during the day without the need to force or fast too much.
In addition, protein also has a higher thermogenic effect than other nutrients, meaning that the body consumes more energy to digest and metabolize protein. This contributes to slightly increasing metabolism levels, supporting the natural energy burning process. When maintaining a protein-rich breakfast habit for a long time, the body tends to use energy more effectively, thereby supporting fat loss and maintaining a stable weight.
Another important benefit is protein, which helps protect muscle mass during weight loss. When you lose weight incorrectly, the body can easily lose both fat and muscle, causing metabolism to slow down and easily gain weight again. A protein-rich breakfast, combined with reasonable exercise, helps maintain muscle, creating a foundation for sustainable and healthy weight loss.
Eating a full and protein-rich breakfast also helps stabilize blood sugar, improve concentration and spirit in studying and working.
Healthy protein sources for breakfast include eggs, yogurt, milk, soy, nuts or fish. When combining protein with vegetables and whole wheat starch, breakfast will become balanced and beneficial for long-term health.
