Protein breakfast: What protein-rich foods to eat in the morning to lose weight?
Appetite suppressant and sources of fibre, vitamins and minerals: proteins are an integral part of the breakfast menu as part of a balanced diet. Find out everything you need to know about protein foods, to make your perfect breakfast, with nutritionists Alexia Mouyal and Carla Abbou.
Weight loss: What's the best breakfast in the morning?
Breakfast is an essential moment of the day, just like lunch and dinner. "This meal, in the morning, is important for breakfast at night and for starting the day on the right foot. However, it is not mandatory if you are not hungry!" Alexia Moyal explains.
The main advice that a dietitian gives to preparing a balanced breakfast, in the context of weight loss research, is to bet on proteins. Ideally, a balanced breakfast should consist of:
A piece of fruit (avoid juices and compotes to make the most of the nutritional benefits of fresh fruit).
A source of lean protein
High-fiber cereals: oats, whole wheat bread, cereal bread, unsweetened cereals...
High-quality fats: margarine, vegetable oils, oilseeds, etc.
Unsweetened drink: coffee, tea, herbal tea, lemon water, soaked water ...
Why eat a protein breakfast when you want to lose weight?
"You should know that protein is the only category of foods that allows you to be really 'quiet', and thus reduce your morning snacking," notes Carla Abbo.
Thus, at breakfast, providing protein, whether it is animal protein or plant protein, will prevent you from feeling hungry before lunch, and throwing yourself cakes or any other foods that can cross your path!
Balanced breakfast: What foods are rich in protein?
At breakfast, you can turn to animal proteins as well as vegetable proteins, depending on your eating habits and the recipes you like to prepare.
In terms of quantity, the specialist recommends (providing, of course, adapted to your needs):
For animal protein, choose:
1 or 2 eggs
30 grams of cheese
1 yogurt or 1 fromage blanc
High quality pork steak
smoked salmon slice
For vegetable proteins, your choice:
A handful of oilseeds (almonds, walnuts, cashews, etc.), or unsweetened peanut butter.
1 vegan soybean candy (regular)
Nutritionist's advice: Eating eggs in the morning is the best option, as they contain high-quality proteins and are rich in vitamins and trace elements.
Eggs: what to eat in the morning?
Eating eggs for breakfast is a good idea, points out Alexia Moyal. She explains that "the proteins in the egg are called 'complete' because they contain omega 3 and 9 essential amino acids for the body, and this is in interesting proportions."
Namely, the nine essential amino acids are:
- tryptophan _
- the valley
The egg also contains many vitamins, such as:
B vitamins (B2, B5, B9, B12)
Finally, the following trace elements and minerals are also present in eggs:
- sodium _
Is it okay to eat oatmeal for breakfast?
The average protein content of rolled oats is 14.2 grams per 100 grams.
Thanks to their high fiber content, oat flakes aid digestion, which helps ensure good intestinal transit.
The recommended daily serving of oatmeal is 30-40 grams. It can be easily combined with almond milk, fresh fruits like bananas, dark chocolate chips, oilseeds, raisins, agave syrup or even with a pinch of cinnamon: many delicious recipes are possible if you like sweet breakfasts!
“Once it enters the body, the fiber in the oat flakes swells and acts as an appetite suppressant. The oat flakes will therefore provide a feeling of satiety enhanced by the action of complex carbohydrates,” says Carla Abbo.
It is recommended to eat oatmeal for these reasons as part of weight loss.
Protein breakfast: mistakes to avoid
Choosing the wrong proteins
Eating protein in the morning is a good idea, but beware, not all protein foods are created equal. "You have to be careful with processed meat, for example, which contains a lot of additives and preservatives that can be harmful to your health." Carla Abbou warns.
Not diversifying protein sources
As part of nutritional rebalancing, diversity, even in protein sources, is important. Feel free to differentiate between meat, poultry, fish, eggs, and legumes! Dietitian advises.
Eat a lot of protein
Of course, proteins are essential to staying healthy, but it is still essential to eat them in moderation. Excess protein can force your kidneys to work harder, which can disrupt kidney function. Be careful not to combine several different proteins in the same recipe or during a meal.