Skipping the first meal of the day is a major nutrition no-no. Eating a balanced breakfast has been shown to improve energy and concentration, kickstart your metabolism, and actually help you eat less over the course of the day. But just grabbing a granola bar and cup of coffee at the office won't cut it.
A new study conducted at the University of Missouri School of Medicine found that loading your plate with protein is crucial to reaping the weight loss and energizing benefits of a good breakfast. Researchers found that when people ate a breakfast consisting of 35 grams of protein, they felt less hungry and ate less during the day and gained less body fat over 12 weeks compared to than those who loaded up on just 13 grams. (As for how you should spread your protein intake out throughout the day, find out The Best Protein-Eating Strategy for Weight Loss.)
So why does packing in the protein keep you from packing on the pounds? "Protein is one of the most filling nutrients, as it requires extra work for the body to digest, break down, and metabolize," says New York-based nutritionist Lisa Moskovitz, R.D., who was not involved with the study. It also takes longer to digest, so it keeps you fuller, longer. "The more satiated you feel, the more likely you are to make healthier and smarter food decisions throughout the day."
