Bagels, cereal, and muffins are some common breakfast foods eaten regularly in North America, but studies show that including a source of protein at breakfast is the way forward if your goal is to lose weight.
Today, we discuss why protein foods are important to include at breakfast, how they help with weight loss, and what foods to include to help ensure there's a good source of protein for your first meal of the day.
Episodes include:
Nutrition Nuggets 73 How many plant foods are in your Breakfast? https://youtu.be/lej7xHKwEcw?si=-CU8CjQ44EQuDwhc
Nutrition Nuggets 25 Protein-rich breakfast ideas https://youtu.be/Pztmx-KWUaY?si=59kE-Vvo663XxiZ_
Ep 96 Is breakfast the most important meal of the day https://youtu.be/N7pAsCnCAkI?si=qJrvIsSiE6-ShpRK
Nutrition Nuggets 48 Breakfast foods to Ditch https://youtu.be/Se0TVgcFmwc?si=wXxk14z_OZUTLs7Z
Ep 171 Break the Fast and Fuel your day https://youtu.be/5SWUgc1j2m8?si=HBdkf3TxWTvck85W
Ep 140 How to Add Fibre to Diet https://youtu.be/3ywLwGcrMU8?si=KnGpVbrsRSzELOfk
Ep 175 Dietitians Talk About Diets with Andres Aesta Planos Nutrition https://youtu.be/TfTCNp4wujE?si=wpKJSv1PeKHufeFI
Studies mentioned: A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations https://pubmed.ncbi.nlm.nih.gov/16002798/
A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women https://pubmed.ncbi.nlm.nih.gov/12566476/
The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men https://pubmed.ncbi.nlm.nih.gov/20847729/
Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study https://pubmed.ncbi.nlm.nih.gov/21546927/
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