How about swapping your morning butter-and-jam bread for eggs, cheese or salmon? This is the best way to maintain energy throughout the morning, avoid cravings and control weight. Nathalie Nigro, Head of Nutrition at the Thermal Center of Brides Les Bains, explains.
It is still not part of our diet. According to a survey conducted in 2019, bread and jam toast seduces 57% of French people every morning, while 45% of us have brioche, cake and biscuits on the menu. Dairy products are at the bottom of the pack (31%) as are eggs and charcuterie (1).1 %)1. However, a protein-rich breakfast can keep you healthy and in great shape throughout the day.
A protein breakfast lasts until lunch
If you wake up very hungry or feel hungry around 10 or 11 am, have a protein breakfast. “It has the advantage of being fast and stagnant for a long time because proteins are macronutrients that digest slowly.“, notes Nathalie Nigro. As a result, it prevents you from cracking for cookies or chocolate in the middle of the morning, or from throwing yourself at lunch, especially fatty and sugary foods.
A protein breakfast helps keep the line
This first protein-based meal thus works on two levels: by keeping you full for several hours, it avoids breakfast, which causes weight gain, but above all it helps to reduce calorie intake throughout the day. Why? When you eat, levels of ghrelin, the hunger hormone, drop before rising a few hours later. However, according to American researchers, if you have protein instead of carbohydrates for breakfast, it takes longer for this hormone to rise and the calorie intake for the whole day is reduced by about 400 calories.2. A calorie deficit that helps shed extra pounds.
A protein breakfast improves our intellectual ability
To create a spark at work, there’s nothing like eating protein first thing in the morning. This is an effect highlighted by an American study published in 2017: according to researchers, this macronutrient stimulates the production of dopamine, a neurotransmitter that helps stimulate concentration, alertness and motivation.3. The protein also has the effect of blocking serotonin, a neurotransmitter that increases the perception of fatigue, making us more alert. “Also, a protein breakfast limits the postprandial hypoglycemia that occurs several hours after this meal and the fatigue that accompanies it.“, adds Nathalie Nigro.
A protein breakfast promotes muscle mass in athletes
In terms of bodybuilding or muscle building types of training, protein intake promotes muscle development. “Ideally, it is recommended to consume this protein breakfast immediately after training.Nathalie Nigro says. It is a stimulant to promote muscle recovery and mass gain“
A protein breakfast fights type 2 diabetes
“Croissants, white bread, honey, jam, sugary cereals… foods that suddenly raise blood glucose levels. Insulin production is needed to store this excess sugar and bring the rate back to normal, explains our expert. When this scenario is repeated too often, it leads to weight gain and, in the case of favorable genetic conditions, type 2 diabetes.“Said the expert. On the other hand, taking protein in the morning does not cause this effect on blood sugar and will even help to keep it stable. This is a way to protect yourself from the development of metabolic diseases.
No to diet, yes to WW!
What is the preferred protein?
Are you more salty in the morning? “You are spoiled for choice: one or two eggs in all their forms (fried, scrambled, soft-boiled, soft-boiled, etc.) no more than 7 per week, one or two slices of ham or bacon, 100 g of sardines, 60 g Smoked salmon… complete with a dairy product (30g cheese, 100g fromage blanc, 125g yogurt, 100g skire)“, specifies the dietitian. Do you like to eat sweets? Again, you have many solutions: make a porridge with chia seeds, sweeten 3 to 4 oatmeal pancakes with a little honey or syrup maple syrup, or add 30 grams 100 grams of square or cottage cheese from oilseeds (almonds, almonds, cashews, etc.).
Sample delicious protein breakfasts
- a tea or coffee without added sugar;
- A slice of toast;
- a fried egg;
- 30 grams of cheese.
A sweet protein breakfast example
- a tea or coffee without added sugar;
- 30 cereals such as muesli or oatmeal;
- A bowl of milk or 100 grams of fromage blanc;
- A teaspoon of honey.
receipt
Avocado Toast – Smoked Salmon. For a toast.
On a piece of country, sourdough or cereal bread, spread 30 grams of cream cheese, a few slices of avocado and a small piece of smoked salmon.
Fruit Bowl Cake
In a bowl, mix one whole egg, 100g of square, 50ml of milk and 40g of rolled oats. Allow to cook in microwave for 1 to 2 minutes. Once cooked, all you need to do is add a few toppings like a piece of fruit, a teaspoon of peanut butter or a drizzle of honey.
Emmental scrambled eggs
In a saucepan, break 2 eggs and add a drop of milk. Cook over low heat, whisking the eggs constantly, until they take on the consistency of cream. Then add 15g grated emmental and continue cooking for 1 minute.
Cereal skyr
In a bowl, pour 100g of square, 30g of rolled oats and a handful of oleaginous fruit. Sweeten with a teaspoon of honey, maple syrup or a compote without sugar.