As creatures of habit, we usually eat the same breakfast every day – cereal, toast or a croissant on the way to work.
But if you’re serious about losing your belly, breakfast is a good place to start.
A high protein content breakfast promotes weight loss many different ways.
Rich in protein foods can “help with weight loss by decreasing hunger and promoting feelings of fullness,” dietitian Brittany Dunn says.
Protein is more satiating than carbohydrates or fat, which will prevent you from snacking before lunchtime.
Dunn said eat this not that that high-protein diets are extremely effective for weight loss because “they preserve muscle mass and prevent a decrease in metabolism”.
Protein at your first meal will also help prevent a spike in blood sugar, and more so throughout the day.
And keeping blood sugar in balance is extremely helpful for weight management, experts say.
phoebe darlinga Harley Street Functional Nutritionisttold The Sun: “It’s pretty much dictated by the first thing you put in your mouth in the morning and then it gets worse over the course of the day.”
As a rule, Phoebe always has recommend a breakfast which consists of slow-release carbs with a 20-30g serving of protein.
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Add a small amount of fat and you have a complete recipe and balanced meal.
Some of the most common sources of protein to eat for breakfast are eggs, smoked salmon, sausages, and bacon if you feel like it.
But read on for some breakfast examples you probably haven’t considered.
Hummus isn’t just a dip – it’s a rich source of protein and plant-based fiber – both of which are popular for weight loss.
And, being made from chickpeas, it contains all nine essential amino acids, making it a “complete” source of protein.
A 100g serving of hummus (half of a standard jar sold at the supermarket) contains 7-8g of protein and 226 calories.
With one slice of wholemeal toast, which contains up to 5g of protein per slice (131 calories), you’re on your way to a nutritious vegetarian breakfast.
Garnish with combinations such as tomatoes and balsamic vinegar or Mediterranean vegetables (tomatoes, olives, feta and a squeeze of lemon).
A review of hummus in food, published in the journal Nutrientsreported that chickpea and hummus eaters in the United States were 53% less likely to be obese.
The experts wrote: “In general, diets high in fiber, low in energy density and low in glycemic load, and moderate in protein are considered particularly important for weight control”
cottage cheese is rich in protein with all the advantages of being a dairy product.
It contains something called casein – a protein that helps build muscle and is often found in protein shakes.
And, although it is a cheese, it is relatively low in calories.
A 100g serving contains 11.3g of protein but only 160 calories (even less with the fat-free version).
Its slightly salty taste makes it delicious with sweet honey, fruits like peaches or berries. Top with oats or granola for a serving of carbs.
Savory options include mixing in scrambled eggs with wholemeal toast, or slathering on a bagel with avocado and tomato slices.
A study published in the British Journal of Nutrition in 2018 found that consuming cottage cheese may also promote weight loss when eaten as a snack.
The participants – 10 active women in their twenties – were given 30g (about two tablespoons) of cottage cheese about an hour before bedtime.
It had a positive effect on muscle quality and metabolism, which could improve weight loss.
protein powder is not just for bodybuilders. It will increase your protein intake without any cooking necessary.
Protein powders are concentrated sources of protein from animal or plant foods, such as dairy (whey), eggs, rice or peas, making them suitable for carnivores and vegetarians.
Studies have shown that using protein powders can promote fat loss by filling you up and reducing your appetite, while promoting muscle growth.
One scoop of the protein powder packets – a 30g serving (about one scoop) can contain up to 25g of protein and typically over 100 calories.
The protein powders, available in dozens of flavors, can be added to smoothies, mixed into yogurt or porridge, or shaken with milk or water as an accompaniment to your breakfast.
Beans on toast
Could there be anything better than beans on toast for breakfast?
Beans are nutritionally good for you; they contain vegetable protein and are high in fiber, both of which are helpful for weight loss.
Baked beans are low in fat and calories, but will still provide a hearty and hearty breakfast.
Including beans and legumes in your diet can help balance blood sugar (which, in turn, keeps sugar cravings at bay).
Half a can of beans contains up to 10g of protein and only 160 calories. It’s the perfect topping for whole-grain toast, with a side of veggies.
But beware the sugar content of canned beans from the supermarket, with half a can up to a third of your daily NHS sugar recommendation.
Opt for reduced-sugar versions or, if you’re feeling brave, make your own at home.
For a morning carb serving, consider quinoa, which is a bit like couscous in its chewy texture.
Quinoa is a “complete protein” because it contains all nine essential amino acids, or so-called building blocks of the body.
It has been recognized by the United Nations as a superculture for its health benefits: rich in dietary fiber, phosphorus, magnesium and iron.
When it comes to weight loss, quinoa is high in fiber – adding more of these foods to your diet can help you lose weight.
It also has a lower glycemic index, which means it won’t cause your blood sugar to spike.
Many health enthusiasts substitute quinoa for oats for a porridge-like breakfast with fresh fruit, nuts, yogurt, and honey. There are many recipes online.
There’s a reason avocados are considered a superfood — eating avocados twice a week can help improve your overall heart health and reduce your risk of life-threatening events like heart attacks.
But it has also been shown in a number of studies to cause weight loss and reduce fat around the middle.
A study showed that eating an avocado every day can fight visceral belly fat in women – a dangerous type of fat found around the organs.
Avocados are nutrient-dense fruits that contain dietary fiber, minerals and healthy fats (but beware, they are higher calorie foods).
Along with a serving of protein, green foods make a great savory breakfast, like an avocado on toast with a poached egg.
Or, toss it into a smoothie with protein powder, a banana, berries and spinach, for a sweet and hearty breakfast.