Small Changes, Big Results: 26 simple changes to improve your faith, finances, health, and relationships! by Studer Scotty

Author:Studer, Scotty [Studer, Scotty]
Language: eng
Format: epub
Published: 2016-04-28T07:00:00+00:00

Chapter 15 - Protein Breakfast

You’ve heard it said that breakfast is the most important meal of the day. If you’re a parent, I bet you’ve used that line on your children a time or two. Now, I don’t know about you, but many times when this thought would cross my mind, I would say something like, “Yeah, okay, I need to make sure I eat breakfast.” Most of the time though, I wasn’t very hungry in the morning. I would get out of bed, get ready, and go to work. By 10:30, I was starving and ready to eat lunch.

So I thought I’d do some research on whether this culturally accepted “fact” had any real basis behind it. What I found out was that studies continue to show that this statement is true.

For example, findings from a study called the Bath Breakfast Project at the University of Bath in the United Kingdom state that “Eating breakfast seems to have a ‘second-meal effect,’” says James Betts, the lead researcher and a senior lecturer in nutrition and metabolism. “It primes your metabolism to maintain stable blood sugar levels after subsequent meals.”2 Eric Rimm, a professor of epidemiology and nutrition at the Harvard School of Public Health in Boston says that “After a healthy breakfast your blood sugar increases a little bit, but it will take a while for your body to absorb it, so you might not be hungry for lunch for 5 hours.”3

Okay, great! I needed to eat breakfast and the research proved it to be true. But what I kept running into, even after eating breakfast, was that I was still getting pretty hungry by 10:30-11:00 in the morning. It didn’t take long for me to realize that what you eat for breakfast is just as important as choosing to eat breakfast.

After some experimenting, here’s what I found. On the days when I would eat a breakfast that consisted mainly of carbohydrate-rich foods such as breads, cereal, oatmeal, etc. for breakfast, I was still starving well before 11:00. However, on the days when I would choose a breakfast that provided me 25-40 grams of protein from foods such as eggs, meat, Greek yogurt, etc., I was able to stay fuller for a longer period of time.

On the days I chose these foods, I wasn’t starving at 10:30 or 11:00. In fact, a lot of times, I had to remember to eat lunch when 12:30 or 1:00 rolled around. To be honest, one of the unforeseen challenges I had to overcome was to break the habit I had developed of eating at 11:00 even though I wasn’t hungry. It was very eye opening for me to experience this personally.

It’s not hard to make a small change in your breakfast routine and decide to eat more protein-rich foods. Give it a try for seven days. Go online and search for protein-packed, real food breakfast options that you can put together. Get creative with it!

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