How can you eat breakfast to increase satiety, stabilize blood sugar and help lose weight? Is a high-protein diet right?

Breakfast is the key nutrition to start every day's energy, but are you eating breakfast right? What nutrients are necessary for breakfast to increase satiety, reduce calorie intake, and stabilize blood sugar? Even what should you eat for breakfast and which NG breakfast foods should you avoid to help you lose weight? The following 4 good articles will help you master the key points of eating breakfast, which will not only help promote health but also effectively manage weight.

1. How to eat breakfast to increase fullness and delay gastric emptying? Nutritionist teaches you how to eat high-protein breakfast

Are you also a busy office worker who has to eat out for meals? Do you start eating out every day from breakfast, but don’t know how to choose a nutritious breakfast? Here I will share with you how to choose high-quality food for breakfast, which can not only increase satiety, but also delay gastric emptying and reduce the intake of lunch and midnight snacks throughout the day.

High-protein breakfast includes boiled eggs, beef, dairy products, unsweetened soy milk, etc. Literature indicates that consuming a high-protein breakfast can increase satiety, delay gastric emptying, and reduce the intake of lunch and midnight snacks throughout the day. Suppose you had egg toast (390 calories) for breakfast, which one would you choose?

👉Read more: How to eat breakfast to increase satiety and delay gastric emptying? Nutritionist teaches you how to eat high-protein breakfast

2. Does eating a high-protein breakfast help you lose weight? Reduce calorie intake and stabilize blood sugar

Breakfast is the source of energy for the day, and eating the right breakfast can also help you lose weight! However, many teenagers like to stay in bed in the morning and have no time to eat breakfast. Ignoring breakfast for a long time may lead to obesity; on the contrary, eating a high-protein breakfast every day and choosing high-quality protein sources such as milk and lean meat can also help lose weight. Foreign studies have found that for overweight teenagers, eating a high-protein breakfast can stabilize blood sugar and reduce 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 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?

According to the Science Daily website, past studies have found that about 60% of young people skip 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.

👉Read more: Does eating a high-protein breakfast help you lose weight? Study: Reducing calorie intake can also stabilize blood sugar

3. Must eat high-protein breakfast foods! Don’t forget breakfast when losing weight, and don’t have a NG breakfast!

Three meals a day are essential for losing weight! In order to lose weight quickly, many people will automatically skip breakfast and eat it together with lunch, or simply skip dinner and eat a big breakfast the next day. Nutritionist Huang Yahui reminds us that eating three meals at regular times and in regular amounts is the only way to control your diet for weight loss, especially breakfast is the source of energy for the whole day. Intake of high-fiber, high-protein foods not only helps in weight loss, but also prevents symptoms of lack of energy and drowsiness caused by foods with a high glycemic index, such as milk tea and hamburgers.

Nutritionist Huang Yahui said that many studies have confirmed that eating breakfast every day is the key to improving concentration throughout the day, and eating breakfast wisely can also avoid consuming too many calories and increasing the risk of obesity.

Nutritionist Huang Yahui mentioned that many office workers, in order to seek convenience and speed, often choose high-starch, high-fat foods such as bacon pancakes, scallion pancakes or potato pancakes and egg burgers as their staple breakfast, and pair them with high-sugar beverages such as milk tea and black tea. Not only do they consume too many calories, affecting their weight loss plans, but they also increase their glycemic index in a short period of time, making them drowsy during the day.

👉Read more: Don’t forget breakfast when losing weight, and don’t have a NG breakfast! Nutritionist: Must-eat high-fiber, high-protein breakfast foods

4. Can weight loss only be achieved through surgery or medication? High-protein diet is effective in increasing muscle and reducing fat

According to the Health Promotion Statistical Yearbook published by the National Health Administration, the overweight and obesity rate among adults from 2017 to 2020 has reached 50.3%. In the 2020 Global Obesity Report of the World Health Organization (WHO), Taiwan ranked first in the prevalence of obesity in East Asia. What's a good way to lose weight? In addition to surgery and drugs to help improve obesity, large-scale clinical studies have shown that if the human body consumes enough protein, it will cause weight loss, and the person will become healthy and beautiful.

Guo Zhiwei, chief physician of general surgery at the Zhongxing branch of Taipei Municipal United Hospital, said that obesity can cause various diseases, such as high blood pressure, high blood lipids, diabetes, sleep apnea, non-alcoholic fatty liver, degenerative arthritis, etc., and even increase the risk of cancer, so obesity is a health problem that Chinese people should pay attention to.

WHO has defined obesity as a chronic disease. The causes of obesity include genes, lifestyle habits, environment, personality, physical health and other factors, but the most important one is related to diet.

👉Read more: Can weight loss only rely on surgery and medication? Study: High-protein diet is effective in increasing muscle and reducing fat