Eat a high-protein breakfastbreakfast-health

Breakfast is the first meal of the day you eat, basically you are breaking a fast after a night’s sleep. It should provide at least 15% of your total daily caloric needs. So, how to lose weight begins with the first meal of the day.

Should You Skip Breakfast?

Skipping breakfast, as a weight management strategy does not have much scientific evidence to support this method. Many scientific studies have shown that breakfast skippers are at an increased risk for weight gain and chronic disease.

People who eat breakfast had a decrease in appetite, improvement in healthy food choices and improved sleep quality.

Shipping breakfast, negatively impacted the body’s ability to control blood sugar and insulin. You should eat a high-quality breakfast high in protein and nutrients.

A Balanced Breakfast with Protein

Most Americans do not consume enough protein at their breakfast meal, this is one of the basic habits that must be changed. Life seems to be moving faster these days, leaving people with less time to consume a proper breakfast.

High protein breakfasts improve the body’s response to high carbohydrate foods up to 4-hours after the breakfast meal.

A breakfast with high protein is better than a breakfast with high fat and carbohydrate, because it allows the body to control glucose and insulin following the consumption of white bread four hours after the breakfast meal.

Participants consuming a high protein breakfast (30% protein) had improved blood sugar control and insulin levels after consuming the white bread.

Remember when you are having your first meal of the day, it can have a lasting effect on that day. Good health begins with the first step.

Sugary drinks and fruit juiceSugary-drinks-juice

Sugary drinks can have as many calories as a light meal but will not provide enough nutrients for your body needs. A 600 ml cola contains around 16 teaspoons of sugar which is like having a smack and still feeling hungry.

  • A banana and a handful of nuts
  • Muesli, fruit and yogurt
  • Tuna and salad sandwich

Drinking sugary drinks can cause tooth decay and contribute to weight gain, which increases the risk of heart disease, type 2 diabetes, fatty liver disease and 13 types of cancer.

Diet drinks

Diet drinks may be low in sugar and calories, but they have been linked to type 2 diabetes and obesity.

It has been said that drinking something sweet can cause your body to crave sweet things more often.

This means we might be more likely to snack on cookies or chocolate later. Also, diet drinks are very acidic which makes them bad for our teeth.

Fruit juice

It is known that fruit is a great choice for snacking. The sugar in fruit is combined with vitamins, fiber and antioxidants.

If you squeeze all the juice out of the fruit and discard what is left, you will have 100% fruit juice.

This can be part of a healthy diet if you have small quantities of it (no more than half a cup occasionally).


Smoothies use all the fruit or vegetable which includes the fiber, pulp etc.

Typically, they are a much better choice than juice plus they can be an excellent way to include fruits and vegetables in the diet.

Smoothies made from whole fruit and even vegetables and plain milk products or milk alternatives plus no added sweetener (i.e. sugar, honey, maple thick syrup, rice bran syrup etc) are your best wager.

Keep an eye on the scale though, as liquefied calories don’t fill us all as much as food does.

Take-away smoothies can arrive in huge portion measurements and contain additional substances, like ice cream and sugar syrup.


There are many great beverages’s to chose from but the greatest beverage has to be green tea.

Green tea is one of the healthiest beverages’s known, it has lots of antioxidants and nutrients that benefit your entire body.

I recommend drinking green tea, in the long run you will be glad you did.

Drink water a half hour before meals

The best choice you can make regarding quenching your thirst has to be water, because it helps to flush out your system and suppresses hunger.water

Studies have shown that people that drink two glasses of water before a meal eat 22% less food.

If the tap water in your area is good, then you should drink it. It is cheap and has no calories in it.

You should use a water bottle when you go out, put lemon, mint in the water. This will help make the water taste so much better.

Some people like to drink sparkling water, but that cost money.

Eat mostly whole, unprocessed food

Fruit and vegetables are packed with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage.

Many studies have found that eating fruit and vegetable reduces the risk of illnesses like cancer, heart disease, high blood pressure and diabetes.

Fresh fruit and raw vegetables are ideal for eating, like carrots and celery or whatever takes your fancy.

Of course, cooked vegetables are great. But make sure you do not over cooked them.

Beans, lentils, chickpeas, provide protein and fiber to add to your clean eating diet.

You get calcium and vitamin D from milk, cheese, unsweetened yogurt and eggs.

For protein and iron eat chicken, beef and pork. Do no eat deli meats, hot dogs and bacon, because they are highly processed foods.


Breakfast may be the most frequently skipped meal in America, even though it has been proven to be the most important meal of the day. So try your best to have a healthy breakfast to start your day on the right foot.

In general, try to avoid fast food and prepacked meals. Cook at home as much as possible, this gives you control over the ingredients used.

When buying foods at the store read the labels and choose those with ingredients you can easily recognize.

Soon you will begin to impress yourself and your friends with your cooking skills and knowledge regarding healthy eating.

You will begin to look and feel much healthier, so give yourself a chance and try it out.

If you have any ideas that may improve this article please let me know and I will include them.

I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.

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All the best.

Comments (6)

  1. Reply

    Hi Thost,

    I’ve always heard and read that breakfast is the most important meal of the day!

    I generally only eat twice a day: a big, cooked breakfast and then a smaller meal in the late afternoon. I try not to eat anything substantial after 6:00PM – if I do, I find that I don’t have a good night’s sleep – and sleep (quality sleep) is another thing that people don’t get enough of!



    • Reply

      I agree with you Martin many people do not get enough quality sleep. Thank you for reading my article and commenting. All the best.

  2. Reply

    I really do agree with you how important breakfast is to lose weight and manage your weight, but at the same time, I am one of those guilty people who skips breakfast all the time.

    Do you have any quick healthy breakfast suggestions for those of us who don’t take the time to eat breakfast?


    • Reply

      Hi Jeff, When I am in a hurry in the morning, I usually find the time to make a bowel of oatmeal. I put it in the microwave, and it is ready in three minutes. I add a spoon of honey (I have a sweet tooth) and some milk. Let me know if you have any tips for a fast-healthy breakfast. Thank you for commenting. All the best.

  3. Bob


    I’m a guy who had my annual checkup and found out that I wasn’t eating enough protein. I also skip breakfast frequently. I’m going to try your approach and see if it helps me in getting more protein while helping me reduce my cravings for food.

    Are there studies that show that fasting intermittently or for a day might help with weight loss?



    • Reply

      Hi Bob, There is some research that shows intermittent fasting can help your body retain muscle mass more effectively than calorie restriction, also I have read that intermittent fasting is an effective tool to lose weight. However, I would check with a doctor to be on the side. Thank you for reading and commenting. I wish you all the best.

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