The appetite-suppressant effect, sources of fiber, vitamins, and minerals: proteins are perfectly integrated into the breakfast menu as part of a balanced diet. Discover everything you need to know about protein foods, to prepare your ideal breakfast, with Alexia Mouyal and Carla Abbou, dieticians.
Weight loss: what is the best breakfast in the morning?
Breakfast is a key moment in the day, just like lunch and dinner. "This morning meal is important to break the night's fast and start the day on the right foot. However, it is not compulsory if you are not hungry", explains Alexia Mouyal.
The main advice given by the dietician for composing a balanced breakfast, in the context of weight loss, is to focus on proteins. Ideally, a balanced breakfast should consist of:
- A piece of fruit (avoiding juices and compotes, to get the maximum benefit from the nutritional content of fresh fruit).
- A source of lean protein
- Fiber-rich cereals: oats, wholemeal bread, cereal, bread, unsweetened cereals, etc.
- Quality fats: 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 need to know that protein is the only food category that will allow you to be really "full", and thus reduce nibbling in the morning", says Carla Abbou.
So, at breakfast, including proteins, whether animal or vegetable, will prevent you from feeling hungry before lunch and from throwing yourself on cakes or other delicacies that might cross your path!
Balanced breakfast: which foods are rich in protein?
For breakfast, you can choose both animal and plant proteins, depending on your eating habits and the recipes you like to make.
In terms of quantity, the specialist recommends (to be adapted, of course, according to your needs):
For animal proteins, either:
- 1 or 2 eggs
- 30 grams of cheese
- 1 yoghurt or 1 cottage cheese
- One slice of quality ham
- One slice of smoked salmon
For the vegetable proteins, you can choose :
- A handful of oilseeds (almonds, walnuts, cashews, etc.), or peanut butter with no added sugar
- 1 soya dessert (plain)
Dietician's advice: Eating eggs in the morning is the ideal option, as they contain high-quality protein and are rich in vitamins and trace elements.
Eggs: what should you eat in the morning?
Eating eggs for breakfast is a good idea, as Alexia Mouyal points out. "The proteins contained in eggs 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 explains.
The 9 essential amino acids are
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Eggs also contain 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 of oatmeal is 14.2 grams per 100 grams.
Thanks to its high fibre content, oatmeal helps with digestion, which in turn ensures a healthy bowel movement.
The recommended daily portion of oatmeal is 30 to 40 grams. They can easily be combined with almond milk, fresh fruit such as bananas, dark chocolate chips, oilseeds, raisins, agave syrup, or even a pinch of cinnamon: many delicious recipes are possible if you like sweet breakfasts!
"Once in the body, the fibre in oatmeal swells and acts as an appetite suppressant. Oatmeal will therefore provide a feeling of satiety which is reinforced by the action of complex carbohydrates", says Carla Abbou.
For these reasons, the consumption of oatmeal is recommended for weight loss.
Protein breakfast: mistakes to avoid
Choosing the wrong proteins
Eating protein in the morning is a good idea, but beware, not all protein foods are 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 dietary rebalancing, variety, even in terms of protein sources, is important. "Do not hesitate to vary between meat, poultry, fish, eggs, and legumes", advises the dietician.
Eating too much protein
It is true that proteins are essential for good health, but they should be consumed in moderation. Excess protein can force your kidneys to work harder, which can disrupt kidney function. So be careful not to combine several different proteins in the same recipe or meal.
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