Have you been overeating lately? Is your weighing scale making you worry? Don't stress because we have a healthy solution to your problem- "a high-protein breakfast". Researchers have recently found in a study that consuming a low-protein meal in the morning results in increased food intake throughout the day. Let us know more about the role of protein in curbing our gnawing hunger pangs.

Importance Of Protein In Our Diet

Protein is very essential for the normal functioning of the human body. It is involved in various important functions, such as wound healing, immunity, hair and nail growth, and muscle mass maintenance. Protein is high in nutritional value and is needed each day based on your body weight. Apart from these benefits, protein is known to curb cravings between meals and can help prevent obesity! So, all you need to do is to start your day with a high-protein breakfast. Here are the benefits:

• Helps balance your caloric intake
• Takes longer to digest and thus keeps you full for longer
• Manages your appetite and cravings in between meals
• Has a low glycaemic index and helps to keep your blood sugar levels normal
• Helps to build muscle mass that in turn helps burn more calories

As per Ms Varsha Gorey, a dietician associated with Apollo 24|7, “every person’s protein requirement varies as per their body type (small/medium/large), body weight, physiological condition, and clinical requirements. Normally most people need 1 gram protein per kilogram of their ideal body weight. Various conditions such as post-surgery, pregnancy and lactation, and growing age can result in an increased demand of protein in the body. On the other hand, the protein requirement is reduced in conditions like low renal functioning, gout and certain metabolism disorders. Breakfast aims to meet at least 1/4^th of your protein requirements. Therefore, it is important to seek right advice on how much protein is required by your body and the ways to achieve it through breakfast and other meals of the day.”

Sources Of High-Protein Foods

Eggs, oatmeal, fruits, berries, and yoghurt can be included in your breakfast as they are high in protein. Other rich natural sources of high-protein foods for breakfast include:

• Low-fat milk and milk products
• Sprouted legumes
• Beans (raw or cooked)
• Soybean
• Lean chicken
• Fish

Other than these, plant-based protein supplements can also be used such as whey protein, soy protein, and malt-based protein drinks. You can also munch on a high-protein breakfast bar like a granola bar to meet the daily requirements of your body, however, choose the one with no added sugar.

To know how to make your breakfast rich in protein, 

Consult Ms Varsha Gorey

FAQs

1. Which Indian breakfast is high in protein?

Chilla made of moong dal (green gram) with a side of scrambled eggs is an Indian breakfast with high protein.

2. Which snacks are high in protein?

Most nuts such as almonds, cashews, walnuts, etc. are high in protein and can be taken as snacks in moderation.

3. How does eating protein reduce hunger?

Eating a high-protein breakfast maintains your blood sugar levels as the body takes longer to digest. Thus, you are left feeling full for longer periods.

4. For vegetarians what can be a high-protein breakfast for weight loss?

Poha, sprouts salad, and oatmeal is great options to consider for a high-protein vegetarian breakfast as they also aid weight loss.

Consult Ms Varsha Gorey

Medically reviewed by Dr Sonia Bhatt.