High-protein breakfast linked to high health risks

Studies have found that a high-protein breakfast can control appetite and help you lose weight quickly. However, nutritionists warn that long-term use of high-protein breakfasts for weight loss may lead to health risks of nutritional imbalance, especially insufficient intake of sugars and carbohydrates, which can easily cause symptoms such as slowed brain thinking and dehydration of the body, and should not be underestimated.

A high-protein breakfast can control appetite and help you lose weight quickly, but be careful of the health risks of unbalanced nutrition.

The Department of Nutrition at the University of Missouri in the United States once conducted a breakfast weight loss study on 20 overweight women aged 18 to 25. They found that the obese women in the test were only given protein foods such as meat, eggs, and milk at each meal, and almost no starch. After 2 months, their weight dropped rapidly by about 7 kilograms. This study not only suppressed appetite but also helped them lose weight quickly.

Be careful with high-protein breakfast for weight loss

Regarding this study, Wang Zinan, a nutritionist at Dalin Tzu Chi Hospital, said that although breakfast is the source of energy for the day, eating a healthy high-protein breakfast combined with aerobic exercise can definitely control appetite and achieve weight loss effects. However, long-term use of high-protein breakfast to lose weight can easily cause health risks.

Mainly high-protein foods, such as meat, eggs, or milk, can stimulate gastric acid secretion, delay the "emptying" time of gastrointestinal motility, make the intestines feel full, and achieve the effect of stabilizing appetite. However, if breakfast is not nutritionally balanced and lacks nutrients such as sugar or carbohydrates for a long time, it can easily cause metabolic abnormalities and seriously affect liver and kidney functions.

High-quality breakfast can activate brain cells

In fact, a day's plan begins in the morning. If you can supplement enough and balanced nutrition in the morning, it will help improve work efficiency and maintain clear thinking ability. Because a high-quality breakfast is the "switch" that activates brain cells, and the gastrointestinal absorption capacity is best at this time. Foreign studies have also found that memory improves 15 minutes after eating breakfast.

Nutritious breakfast calories need to be controlled

Nutritionist Wang Zinan emphasized that the calories in a general breakfast should account for 1/3 to 1/2 of the recommended daily intake. For example, if the recommended daily calorie intake is 1,800 calories, the calories in a nutritious breakfast should be 600 to 900 calories, and the remaining calories should be evenly distributed between lunch and dinner. Be careful not to eat too much for breakfast, lunch and dinner. If you don’t do proper exercise to burn calories, it will be difficult to control your weight effectively.

4 principles of a high-protein breakfast

1. High fiber: such as whole wheat bread, whole wheat toast, multi-grain steamed bread, five-grain porridge, oatmeal, corn husks, etc.

2. High protein: The following are all good sources of protein, try to get a few from them.

a. Meat sources: Appropriate amounts of fish, chicken, and tuna.

b. Dairy sources: milk, cheese, yogurt, and yogurt.

c. Egg source: eggs.

d. Bean source: soy milk.

3. Side dishes: It is more perfect with vegetables and fruits.

4. Taboo: Avoid high-fat, high-sugar, high-salt and high-calorie food combinations.