If you’re looking to lose weight without getting frustrated, start by reviewing… your breakfast! Too often neglected or botched, this first meal of the day can make all the difference. A protein-rich breakfast not only helps you stay full longer, says goodbye to uncontrolled snacking, but also helps stabilize blood sugar levels throughout the day. But what to put in your morning bowl? Interviewed by the media She Findsdieticians Trista Best and Catherine Gervacio deliver their top 3 protein foods to adopt for a healthy and effective breakfast.
Cottage cheese
This fresh cheese made from skimmed or semi-skimmed milk is a concentrate of proteins. “It contains an average of 13 grams of protein per serving“, specify the experts.”It is also an excellent source of calcium, phosphorus, selenium and vitamin B12, nutrients that play an essential role in bone health, immune function and overall health.“. Its light texture and neutral taste allows it to be combined with both sweet (with fresh fruit, seeds) and savory (with bread, avocado or smoked salmon).
Yogurt
Easy to integrate into daily life, yogurt, especially Greek yogurt and skyr, remains a safe bet. “It is probably one of the most popular breakfast choices for those who want to lose weight, due to its protein and probiotic content“, recognizes Trista Best. These good bacteria also promote intestinal health, which also has a positive impact on metabolism and appetite management. Prefer it plain, without added sugars, and garnish it with red fruits, homemade granola or oilseeds for a gourmet touch.
Egg whites
Want a lighter alternative to whole eggs? Bet on whites. “They reduce the amount of fat while maintaining an excellent source of protein“, says Catherine Gervacio. “By consuming only the white, we go from 71 to 18 calories, while only losing 2 grams of protein, and we eliminate the 5 grams of lipids from a whole egg“. Perfect in an omelette or scrambled with vegetables, or even baked in the oven as a savory muffin, they are both simple and effective.
Why does it work?
Unlike fast sugars, proteins are digested slowly, avoiding blood sugar spikes and the cravings that follow. They also promote thermogenesis (the body spends more energy to digest them) and stimulate hormones that regulate appetite, such as leptin and ghrelin. Result: a more stable metabolism, less snacking, and better weight management.