If I’ve said it once, I’ve said it 548 times: breakfast is the most important meal of the day (the number is based on the total number of food-related articles I’ve written dived by three – off of the more than probable assumption I’ve mentioned breakfast, lunch and dinner at least once in every article I’ve written).
By now, you know that a well-balanced breakfast, packed with essential nutrients and substances from all food groups will set you up awesomely for the day you have ahead. This usually looks like a nice chunk of protein, some grains, a few carbs and some fruit or veggies- water alongside is essential, coffee is favored (and often quite delicious).
A new report from the Commonwealth Scientific and Industrial Research Organisation (CSIRO) in Australia has revealed a new way to make sure you’re getting the best out of your first meal of the day. Protein Balance: new concepts for protein in Weight Management, says that the latest scientific evidence suggests consuming 25 grams of protein at each main meal to control hunger and enhance muscle metabolism.
According to them, most Aussies tend to chow down on protein-rich foods later in the day, so the scientists advise adjusting your morning meal to include more of the essential nutrient. On average, women consume only 11 grams of protein at breakfast, compared to the male average of 15 grams.
“If you find it difficult to control what you eat, a redistribution of protein towards breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods,” said senior principal research scientist for CSIRO and co-author of the CSIRO Total Wellbeing Diet, Professor Manny Noakes.
As well as traditional protein sources like eggs and lean meats, chef and educator Callum Hann says people should try adding dairy, nuts and legumes to their meals.
You’re probably thinking right now, “what does 25 grams worth of protein look like at breakfast time?” Talking to the Huffington post, practising dietitian and sports dietitian Chloe McLeod says, “An example of 25 grams for breakfast could be two eggs, toast and a milky coffee.”Another, some would argue “cleaner” method is yogurt.
“If you’re having muesli and yoghurt for breakfast, 200 grams of yoghurt will give you 10 grams of protein. A Greek-style yoghurt is richer in protein so you would need a bit less. On top of the yoghurt, one cup of whole grain flake-type cereal will give you more protein, so that’s around 30 grams’ worth in total. Muesli will have around five grams of protein.”
Another great way to supplement your bowl of bacteria is to add chia seeds. Whether you’re an intermittent faster, someone who eats five to seven times a day, someone who follows the keto, paleo or Mediterranean diet, the findings of this study lay in the foundations of a lot of the claims your lifestyle boasts.
As long as you don’t go too crazy at lunch and dinner because you’ve had a “perfect” breakfast, you should see the weight fly off.