Plus, two unexpected benefits that have me excited to keep it up.
Eternity in an Instant / Getty Images
Ive always been a tea-and-toast-for-breakfast kind of person.
After two weeks of eating a high-protein breakfast, I got my answer.
Photo:Eternity in an Instant / Getty Images
I had more energy and felt more full and satisfied between meals.
Heres what happened and how eating a high-protein breakfast might help you, too.
How Much Protein Is Enough?
According to Best, a high-protein meal should provide a minimum of 20 to 30 grams of protein.
Thats about 25% to 30% of your meals calories.
However, you may need slightly moreor lessdepending on your size, body composition and activity level.
To put these numbers into context, think of it this way.
However, along with all that protein, youd also consume a lot ofcholesterol.
You also might not be eating enough of other things your body needs, especiallyfiber.
You may already know how critical fiber is for healthy digestion.
In other words, its not just about hitting those protein numbers buthowyou do it that really matters.
But, as it turns out, the options are plentiful, whether youre plant-focused or not.
Equipped with this expert advice, I began planning out my meals.
High-Protein Breakfast Benefits
There are many benefits to beginning the day with a high-protein meal.
Still, maintaining an overall balanced diet is key to avoiding potential drawbacks.
For instance, a breakfast with too muchsaturated fatcan raise cholesterol levels.
And one with insufficient fiber can make you prone to constipation.
Increased Satiety and Weight Management
High-protein meals generally take longer to digest than those that are carbohydrate-heavy.
From Day One, I felt a noticeable increase in my energy levels.
This energy boost prevented my usual mid-morning slumps.
And it led to increased focus and productivity throughout the day.
I also had an increased sense of fullness after breakfast.
Not the kind that I would typically experience after a large meal.
Instead, it provided a satisfied feeling that got me through to lunch without craving sweet snacks in between.
In the end, eating a high-protein breakfast revealed short-term benefits beyond what I expected.
Im excited to see the positive impacts it might have on my health in the long term!
U.S. Department of Agriculture.
Food Data Central.Eggs, Grade A, Large, egg whole.
U.S. Department of Agriculture.
Food Data Central.WHOLE FOODS MARKET, ORGANIC 2% PLAIN ORGANIC LOWFAT YOGURT GREEK YOGURT.
Kos.com.KOS Organic Superfood Plant Protein Powder.
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr.
2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340
