Weight Loss Secret: When we remain hungry throughout the night, we feel very hungry as soon as we wake up in the morning. We start struggling. For this reason, as soon as we wake up in the morning, we start eating. There is no doubt that morning breakfast sets our body for the whole day but often we make a mistake in it. We eat whatever we want in the morning, without focusing on nutrition. Due to this our weight increases and stomach problems start occurring. Famous Endocrinologist Dr. Alessia Roenault She says that if you want to lose weight then do not reduce your morning breakfast but include protein rich things in it. If you do this, both your weight and stomach will reduce. Let us explain the reasons for this.
Why is it important to have more protein in the morning?
Dr. Alessia Roenault says that when you consume enough protein in the morning, it not only quenches your unnecessary hunger but also mentally prepares you to make better food choices throughout the day. Protein takes time to digest. Due to this, it reduces the hunger hormone ghrelin in the stomach and increases the satisfaction hormone leptin. Due to this, hunger is negligible. This is the reason that when you consume more nutritious food containing protein in the morning, you will get plenty of energy and will also feel less hungry. For people who follow calorie deficit diet, protein acts as a protective shield.
Grains vs. Eggs: What the Science Says
Carbohydrates often dominate our breakfast plate. Be it paratha, toast, roti-sabzi or oatmeal. But research and Dr. Roenault’s suggestions tell a different story. According to research, people who consume eggs instead of cereals in the morning consume significantly fewer calories for the next 36 hours. Eggs increase the feeling of ‘satiety’ (fullness) in the body. This simple change not only keeps you energetic till lunch, but also helps in reducing stubborn body fat. Carbohydrate-based breakfast can cause an insulin spike, leading to hunger again after a few hours, whereas protein-based breakfast keeps your sugar levels stable.
The magical figure of ’30 grams’ and its challenge
Dr. Roenault recommends that an ideal breakfast should contain about 30 grams of protein. This is the amount that is considered sufficient for maintaining muscles and activating metabolism. However, it should not be obtained from only one source. For example, if you get protein from eggs then do not eat so many eggs. You will get 30 grams of protein from about 5 eggs. Dr. Roenault says eggs are great, but eating five eggs a day is not practical for everyone. This can only cause some loss. In such a situation, different sources of protein should be consumed.
how to decorate a plate
Instead of relying solely on eggs to meet protein goals, add a mix of different foods to your plate. According to Dr. Roenault, a balanced ‘power breakfast’ might look something like this. For example, a cup of Greek or Icelandic yogurt with two eggs in a combo pack would be perfect. Similarly, a cup of cottage cheese is an excellent source of protein. If you are non-vegetarian, you can also include seafood, lean meat or poultry (such as chicken breast slices). With such a mixture, not only do you get the required 30 grams of protein, but your body also gets different types of amino acids.
Fiber is also important
If protein is the king, then fiber is his faithful commander. Dr. Roenault Believes that protein alone is not enough, adding vegetables (fibre) to it is like icing on the cake. Including vegetables in breakfast increases the volume of food, which makes the stomach feel full and slows down digestion. Fiber prevents the blood sugar level from rising suddenly, which prevents the problem of energy crash (afternoon fatigue). In short, the formula of ‘Protein + Fiber’ not only makes the weight loss journey easier but also makes it sustainable. As endocrinologists say, fuel your body right, and your body will thank you in return with better health and energy.
