Eat Proteins for breakfast

Breakfast is the most important meal of the day. It's a chance to kickstart your metabolism and brain function, and optimise satiety levels. Studies indicate that protein-rich breakfasts such as eggs or mackerel are the most effective way of feeling fuller for longer. This contradicts the misconception of eating carbohydrates because they provide a lot of energy.

Heather Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri, experimented on the benefits of a high-protein diet. Leidy studied hunger sensations in those who ate a high-protein breakfast containing 35 to 40 g of protein compared to those who ate 18 g per meal. She found that those who ate a high-protein breakfast reported feeling less hungry later in the day than those who did not. From these results, Leidy theorised that high-protein meals release ghrelin, a hunger hormone that increases your feelings of satiety and fullness.

Carbohydrates sourced from cereals, breads, and pastries provide high energy levels. However, you will receive all this energy in one hefty dose. This raises blood sugar levels dramatically, increasing insulin, which causes blood sugar levels to drop sharply, making you feel sluggish, tired, and hungry. When you rapidly increase blood sugar levels, your body is also more likely to store fat as you will not be able to use the energy released, hurting the body's composition.

In comparison, protein-rich breakfasts are effective for fat loss and improved body composition because protein offers a more sustained and moderate rise in blood sugar levels, which means insulin is secreted in smaller amounts more regularly. As a result, you avoid the big insulin spike you would receive from eating simple carbohydrates such as cereals, and you get a more steady supply of glucose to both the brain and muscles to stimulate cognitive function and muscle synthesis. A high-protein breakfast helps fuel your metabolism, which allows you to burn more calories throughout the day. However, if you choose to skip it,  you will be at risk of becoming insulin-resistant, which is associated with type 2 diabetes!

So, to improve your body composition and brain function, go for proteins! Studies show that consuming proteins first will help control blood sugar levels and insulin release, prevent hunger and muscle wastage, and increase metabolism.

– Tom Winterbottom is a personal trainer in Marylebone and offers online coaching programs and lifestyle advice