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I have a low tolerance for malarkey.
This saves me from wasting a lot of time, but also occasionally leads me to ignore advice which sounds stupid but is actually kind of great.
And so it is with the high protein breakfast.
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Timing is Everything
I’ve read quite a few studies which suggest that an increased protein intake can curb appetite leading to overall weight loss.
I mostly ignored this advice because increasing your protein means that you have to give up something else, potentially leading to an unbalanced diet ( not getting enough nutrients).
The idea also reeks of gym talk, the kind of “wisdom” shared in the locker room by 19-year-old boys as they scarf weight gainer and raw eggs.
As it turns out, you can benefit from protein without having to increase your consumption to the exclusion of other foods – by focusing on breakfast.
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Fuel Your Day
Reading “Four Hour Body” finally enticed me to try a high protein morning meal out for myself.
The recommendation is 30g of protein for breakfast. This is a ton.
I tried it with 3 eggs (18g protein) plus 2 pieces of turkey bacon (5g protein)*. Close enough.
I was SHOCKED to find that substituting my normal oatmeal and walnuts for a delicious bacon-y omelette completely demolished my appetite for several hours.
I was basically forcing myself to eat lunch and my appetite at dinner was also reduced (I kept to my normal eating schedule aside from the breakfast change).
I’m on my 5th week of the eggsperiment (god, I’m a dork) and it’s still working.
I am eating all my normal meals but feel no desire AT ALL to snack, and sometimes I eat less at dinner.
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Is It Healthy?
First, if you are just increasing protein at breakfast, your overall protein levels don’t need to change.
It is also cool to eat up to 1.5g/lb bodyweight of protein if you are getting enough nutrients in your diet and drinking plenty of water.
I am NOT saying you need this much. Sedentary people need about 0.4g/lb bw up to about 0.9/lb bw for athletes.
Protein digestion can cause dehydration as your body needs water to flush out the nitrogen that you don’t need. So drink a lot.
Slamming 2 dozen eggs a week is also a little weird, but probably ok if you don’t have serious health issues.
You can also give it a try with:
- Protein shake – sometimes easier to get down in the AM – 20 to 50g protein
- Yogurt – 8 to 12g per cup
- Cheese – 6 to 10g per ounce
- Steak – as in steak and eggs, people – 20g in 3 ounces
- Cream cheese and salmon – 2g in an ounce of cream cheese and 6g per ounce of salmon
- Peanut butter – 4g per tablespoon
- Nuts/seeds – 5 to 10g per 1/4 cup
As you can see, eggs and the protein shake are the easiest answer but you can finagle your foods to get in more protein.
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Have you added protein to your breakfast? How much are you eating (add your bodyweight if you don’t mind sharing)? I am DYING to know how this has worked for others. Share your story in the comments!
*For an active 120 lb female. I can’t wait to tell my grandmother that I posted my weight in public. How unladylike.
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