Data from The National Weight Control Registry shows most people who lost 30 pounds or more, and have managed to keep it off, ate breakfast. Having breakfast can control hunger throughout the day. It gives the body energy and fuel. A breakfast high in protein or complex carbohydrates helps set the tone for the day.
Yet, the average person doesn’t eat breakfast. This can lead to out-of-control hunger later in the day. Overeating afternoon snacks, having a large dinner and perhaps even more snacking after dinner. These foods tend to be processed and high in sugar.
Protein shake – ready-to-drink or make your own. A great way to get in an easy 20-30 grams of protein.
Eggs – a great source of protein and fat. Add in a fruit and a slice of whole grain toast to complete the meal.
Homemade muffins or waffles – add protein powder to give it a boost.
Greek yogurt – a great source of protein, easy to grab. Add a sprinkle of granola or fruit for an extra crunch.
Oatmeal – high in fiber. Add protein powder for an extra boost. Add a sprinkle of granola or fruit for an extra crunch.
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