Why does protein-rich breakfast help you stay full longer?
Feeling lethargic in the mid-morning, accompanied by a full belly, is a common condition that causes many people to seek unhealthy snacks. Nutritionists say the key to maintaining energy and limiting hunger can be in a protein-rich breakfast.
Protein is a macronutrient that provides a more sustainable feeling of fullness than carbohydrates and fat. When you eat a protein-rich breakfast, your body takes longer to digest, helping to stabilize blood sugar and prevent energy crashes that cause hunger, explains Pooja Kedia, a nutritionist in India.
Research published in the American Journal of Clinical Nutrition shows that protein-rich breakfasts help control appetite and reduce evening snacking in participants. This means that adding protein to breakfast not only helps you feel less hungry but is also an effective weight control strategy.
Not only does protein help boost metabolism. According to Dr. Heather Leidy, a nutritionist at the University of Missouri (USA): The body uses more energy to digest protein than fat or starch. That means you burn more calories just by digesting protein-rich foods.
French toast for breakfast ideal for weight
French toast is often associated with the image of a dish high in sugar and fat. However, with just a few small changes, you can turn this dish into a healthy nutritional choice.
Choose whole grain or whole grain banh mi instead of white banh mi to increase fiber intake.
Add protein by adding Greek yogurt, cottage cheese or a little protein powder to the egg mixture.
Replace fat: use olive oil or coconut oil instead of butter.
Cut down on sugar: completely eliminate refined sugar, instead you can use fresh fruit to create natural sweetness.
In addition, you can enrich the flavor by adding cinnamon, a spice that helps control blood sugar, or topping with berries, sliced bananas to add fiber and vitamins. A handful of almonds or walnuts are also a great choice, both increasing crispiness and adding healthy fats.
The attractive feature of protein-rich French grilled banh mi is its flexibility. Just by combining skillfully, you can turn your familiar breakfast into a long-lasting, delicious and healthy choice.
Protein, the key to sustainable weight loss
When losing weight, supplementing enough protein helps maintain lean muscle mass, thereby supporting metabolism and limiting muscle loss. A study in PubMed Central shows that people who supplement enough protein when losing weight mainly lose fat, instead of muscle, an important factor for long-term health.
Changing the way of cooking familiar dishes such as French grilled fried noodles into protein-rich versions not only creates a feeling of fullness for a long time, but also helps maintain weight and improve nutritional quality during the day.
