The appetite-suppressant effect, authorities of fiber, vitamins, and minerals: proteins are an integral part of the breakfast menu as part of a balanced diet. Discover everything you need to know about protein meals to prepare your optimal breakfast, with us.
Weight loss: what is the best breakfast in the morning?
Breakfast is a key moment of the day, just like lunch and dinner.
“This meal in the morning is important to break the overnight fast and start the day on the right foot. However, it is not mandatory if you are not hungry!”, explains Alexia Mouyal.
The main advice given by the dietician for composing a balanced breakfast, as part of weight loss research, is to bet on protein.
Ideally, balanced breakfast should consist of:
A piece of fruit (avoiding juices and compotes, to make the most of the nutritional benefits contained in fresh fruit).
A source of lean protein
Cereals are rich in fiber: oats, wholemeal bread, cereal bread, unsweetened cereals...
Quality lipids: margarine, vegetable oil, oilseeds, etc.
An unsweetened drink: coffee, tea, herbal tea, lemon water, infused water...
Why eat a protein breakfast when you want to lose weight?
“You should know that protein is the only category of food that will allow you to be really ‘calm’, and thus reduce snacking in the morning”, indicates Carla Abbou.
Thus, at breakfast, providing protein, whether animal protein or vegetable protein, will prevent you from being hungry before lunch, and throwing yourself on cakes or other delicacies that could cross your way!
Balanced breakfast: what foods are high in protein?
At breakfast, you can turn to animal proteins as well as vegetable proteins, depending on your eating habits and the recipes you like to make. At
In terms of quantity, the specialist recommends (to be adapted, of course, according to your needs):
For animal protein, choose:
- 1 or 2 eggs
- 30 grams of cheese
- 1 yogurt or 1 Fromage Blanc
- A slice of quality ham
- A slice of smoked salmon
- For vegetable proteins, your choice:
- A handful of oilseeds (almonds, walnuts, cashews, etc.), or peanut butter without added sugar
- 1 plant-based soy dessert (plain)
The advice of the dietician: eating eggs in the morning is the ideal option because they contain very good quality proteins and are rich in vitamins and trace elements.
Eggs: what to eat in the morning?
Eating eggs for breakfast is a good idea, as Alexia Mouyal points out.
“The proteins contained in the egg are said to be “complete” because they contain omega-3s and the 9 amino acids essential to the body, and this, in interesting proportions”, she specifies.
Namely, the 9 essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- the valley
Also, the egg contains many vitamins, such as:
- Vitamin A
- Vitamin D
- Vitamin E
- B vitamins (B2, B5, B9, B12)
Finally, the following trace elements and minerals are also present in eggs:
- Selenium
- Phosphorus
- Zinc
- Sodium
- Potassium
Is it good to eat oatmeal for breakfast?
The average protein content in rolled oats is 14.2 grams per 100 grams.
Thanks to its high fiber content, oatmeal promotes digestion, which helps ensure good intestinal transit.
The recommended daily serving of oatmeal is 30-40 grams. We can easily combine them with almond milk, fresh fruit such as bananas, dark chocolate chips, oilseeds, raisins, agave syrup, or even with a pinch of cinnamon: many delicious recipes are possible if you like sweet breakfasts!
“Once in the body, the fibers contained in oat flakes swell and act as an appetite suppressant. Oat flakes will therefore provide a feeling of satiety which is reinforced by the action of complex carbohydrates,”, says Carla Abbou.
The consumption of oat flakes is, for these reasons, recommended as part of weight loss.
Protein breakfast: mistakes to avoid
Choosing the wrong proteins
Eating protein in the morning is a good idea, but beware, not they create all protein foods equal. “You have to be careful with processed meats, for example, which contain a lot of additives and preservatives that can be harmful to your health,” warns Carla Abbou.
Not diversifying protein sources
As part of a food rebalancing, variety is important even in terms of protein sources. “Do not hesitate to vary between meat, poultry, fish, eggs, and legumes!”, advises the dietician.
Eating too much protein
Of course, proteins are essential to staying healthy, but they should still be consumed in moderation. Excess protein can force your kidneys to work harder, which can disrupt kidney function. Be careful not to combine several proteins in the same recipe or during a meal.
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