Does skipping breakfast make you fat? Study: High-protein breakfast reduces body fat

Many teenagers skip breakfast in order to lose weight, or they stay in bed in the morning and have no time to eat breakfast. careful! Ignoring breakfast for a long time may lead to obesity; on the contrary, eating a breakfast rich in high-quality protein every day can help you lose weight. Foreign studies have found that for overweight teenagers, eating a high-protein breakfast helps stabilize blood sugar and even reduces body fat.

The trend of body shaping and weight loss is prevalent. Teenagers in junior high and high school also love to be beautiful and cannot tolerate having excess fat on their bodies. If you want to lose weight healthily, eating breakfast every day is a good way! However, there are hundreds of kinds of breakfast, so how can we eat it to balance nutrition and body shape?

Many young people skip breakfast in order to lose weight, but eating breakfast at regular times and in regular amounts every day can actually help with weight loss.

Eat high-protein foods for breakfast to avoid body fat gain

The Science Daily website pointed out that past studies have found that about 60% of young people do not eat breakfast up to four days a week. Many health experts point out that eating breakfast can reduce the chance of obesity, but there are few clear studies showing which type of breakfast can effectively manage weight.

Studies have found that consuming a high-protein breakfast can help increase satiety and stabilize blood sugar.

The University of Missouri conducted a study on obese teenagers who habitually skipped breakfast, comparing the effects of a normal-protein breakfast and a high-protein breakfast on the human body. The results showed that consuming up to 35 grams of protein for breakfast can help avoid body fat gain, reduce food intake for the day, increase satiety and stabilize blood sugar.

However, protein cannot be taken at will. It is recommended to choose the following diet:

Milk is rich in protein and is an ideal choice for a high-protein breakfast.

Choose milk, lean meat and eggs to get high-quality protein

There is a secret to getting those 35 grams of protein! It is recommended to choose a variety of high-quality protein foods, including milk, eggs, lean meat, Greek yogurt, etc. Researchers say that if good eating habits, such as eating breakfast every day, are established during adolescence, they are more likely to last a lifetime.

Eating a high-protein breakfast every day to reduce calorie intake can stabilize blood sugar

The subjects of this study were three groups of overweight teenagers who usually skipped breakfast. During the experiment, the first group of teenagers ate a high-protein breakfast, including dairy products, eggs, and lean pork (containing 35 grams of protein in total); the second group ate a breakfast with normal protein content, including milk and cereal (containing 13 grams of protein in total); and the third group did not eat breakfast for 12 consecutive weeks.

During the experiment, the subjects recorded their hunger feelings and daily food intake. At the beginning and end of the experiment, weight and body composition, that is, the percentage of fat tissue in the whole body tissue, will be recorded. In addition, the subjects wore a device that measured their blood sugar levels every minute throughout the day.

Eggs are one of the most nutritious, delicious and easily available high-protein breakfast options.

The results showed that the group of teenagers who ate a high-protein breakfast reduced their total calorie intake by 400 calories that day, their body fat decreased, and their blood sugar levels were relatively stable; the body fat of the other two groups of teenagers both increased. Researchers say large swings in blood sugar levels can increase the risk of developing type 2 diabetes and may lead to more rapid weight gain.

Intake of protein in moderation: eating soybeans instead of meat

However, it should be noted that domestic nutritionist Cai Yixuan said that the daily protein intake of healthy adults should account for 10-20% of total calories. Taking a woman who consumes 1,600 calories a day as an example, protein can account for 160-320 calories, which is equivalent to 40-80 grams (each gram of protein provides 4 calories).

If you consume too much protein, it will easily increase the burden on the liver and kidneys or increase the production of uric acid, causing hyperuricemia. Most meats are high in lipids, so you should pay attention to the amount you consume to avoid excessive calories and fat accumulation.

Nutritionist Cai Yixuan recommends that you can evenly distribute your daily protein into three meals and make good use of soy products to replace meat with a higher level of saturated fatty acids, which will help control blood lipids and maintain cardiovascular health!