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Fuel Up on a High Protein Breakfast to Cut Cravings Later

Posted May 24 2011 8:00am
If food cravings leave you vulnerable to overeating nutrition-deprived foods, it may be your breakfast or lack of breakfast to blame.

Try starting your day with a protein-rich breakfast to curb those cravings. A new study claims it will increase fullness longer and reduce hunger throughout the day.

Researchers found that eating a breakfast high in protein turns down the signals in the brain that control food motivation and reward-driven eating behavior.

Of course, filling up first thing in the morning on a simple carbohydrates and sugar, which are found in many processed cereals, is a sure way to spike your blood sugar levels and leave you hungry well before lunch.

Forgo the Pop Tart and scramble up some organic eggs from grass-fed chickens.  According to Julia Ross, author of The Mood Cure: The 4-Step Program to Rebalance Your Emotional Chemistry and Rediscover Your Natural Sense of Well-Being, don't eat just one egg. Try three of them, which together contain 18 grams of protein.  Ross says that we need to aim for about 20 grams of protein per meal to fuel our brains with the amino acids needed to feel better and let go of emotional eating.

You can also throw in a scoop of whey protein powder from grass-fed cows into a smoothie or mix some into a homemade breakfast bar ( check out this recipe, but substitute the green powder with whey protein ).  Or add walnuts and chia seeds to old fashion oatmeal.  Plain yogurt and kefir can also give you a protein boost.

Researchers note that filling up on a high protein breakfast could prove to be an effective strategy to increase appetite control and help prevent overeating.
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