5 Reasons You Should Eat Protein at Breakfast

Breakfast isn’t just for kids. Breakfast is important because after a long night’s sleep your body is low on energy. This is one reason to eat breakfast, but there are five more reasons why you should eat protein at breakfast:

  • Skipping breakfast is linked to being overweight.

Studies show that people who do not eat breakfast are more likely to be overweight or obese. One study found that those who skipped breakfast were 4.5 times more overweight compared to those who ate breakfast. Obesity is also linked to the number of meals eaten outside the home, so it is recommended to eat breakfast and prepare snacks at home.

  • Breakfast helps balance protein intake.

While people eat enough protein, they tend to eat more of it at lunch or dinner. Protein is essential for the development and maintenance of muscle mass, but if we do not get enough protein throughout the day, muscle maintenance is not at the maximum level. When we finally consume a little protein at lunch or dinner, a lot is wasted because the body can only use a limited portion at one time. For this reason, we need to eat protein at breakfast in foods such as eggs, milk, yogurt, cheese and lean meats.

  • You’ll stay fuller for longer.

Another benefit of consuming protein in the morning is that it will keep you fuller for longer, as shown by another study. Those who ate protein at breakfast said they felt fuller than those who ate the same amount of protein divided throughout their other meals.

In addition, breakfast food, such as whole grain cereal, milk, fruit, yogurt, eggs and whole grain toast, will help you reach your daily vitamin and mineral requirements. Those who skip breakfast tend to have lower levels of calcium, potassium, magnesium, phosphorus and zinc, vitamins A, E, B6, C and folates.

  • Breakfast helps blood sugar and cholesterol levels.

A small study found that when thin, healthy women skip breakfast, blood sugar and cholesterol levels during fasting are higher, thus increasing the risk of chronic diseases such as diabetes and heart disease. Skipping breakfast caused women to eat more food during the day than they did when they ate breakfast.

  • Skipping breakfast will not save you calories.

It may seem that eliminating an entire meal leads to weight loss, however, it is quite the opposite as you will be hungrier and increase your likelihood of consuming food just to satisfy your need to eat, rather than for nourishment.


Remember to consult your doctor. To contact our ABC Center for Nutrition and Obesity call:

Observatorio and Santa Fe Campus: 5230-8193 and 5230-8199

North Specialty Center: 5230-3831 and 5230-3867

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