Want a weight loss win early on in your journey? Eat more protein in the morning. This is a tried and true way of losing weight when done sustainably over time. NOTHING is a one day solution but if you begin doing this, you will begin to see a difference.
Here are a few ways that eating protein in the morning may positively impact weight loss.
The Importance of Eating Morning Protein:
Increases satiety - Protein is the most filling macronutrient. Eating protein-rich foods early in the day helps control hunger and appetite throughout the day.
Reduces calorie intake - Research shows people who eat higher protein breakfasts consume fewer daily calories compared to those who eat high-carb breakfasts. Less overall calories can enhance weight loss.
Stabilizes blood sugar - Protein blunts the spike in blood sugar and insulin from morning carbohydrates. This helps manage cravings and prevent overeating later.
Boosts metabolism - Protein requires the most energy to digest compared to carbs or fat. Eating protein-rich morning meals may slightly boost your resting metabolic rate.
Preserves muscle mass - Protein is essential for building and maintaining muscle. Consuming adequate protein while in a calorie deficit helps retain muscle and maximize fat burning.
Improves body composition - Multiple studies indicate those who eat higher protein breakfasts have greater reductions in body fat and better body composition compared to skipping breakfast or eating carbohydrate-rich mornings. Body composition improvement means more muscle vs fat…exactly what we want here.
Aim for at least 20-30g of protein from foods like eggs, Greek yogurt, lean meats, tofu or protein powder. Spreading protein intake throughout the day, including the morning, supports healthy weight management.
If you have trouble eating this much in the mornings, shakes can be helpful. Check out my Smoothies Recipe Pack for tons of ideas. Just add your favourite protein to them to help with your energy pathways to raise metabolic rate.
Of course, weight bearing exercise is a huge player in this formula as well. It’s all about getting the big muscles of the legs, hips, and back to activate, coupled with more protein, and you will get you on the right path.
That said, adding plenty of vegetables into your diet is a part of the equation that’s often missed or intentionally neglected. In order to have a healthy microbiome, we need plenty of fiber, phytonutrients, and mass.
The “protein only” conversation misses this key element. Yes, get the protein into your diet especially in the morning to start the day but don’t neglect the veggies.
Why Veggies are Equally Important for Health and Weight Loss:
Low in calories - Vegetables are naturally very low in calories. Eating more veggies makes it easier to cut calories without feeling deprived.
High in fiber - The fiber in vegetables helps you feel full with fewer calories. The fiber can also slow digestion and regulate blood sugar.
Nutrient-dense - Vegetables provide key vitamins, minerals, and phytonutrients. This helps reduce cravings that can come from nutritional deficiencies.
Replace higher calorie foods - Substituting veggies for foods like breads, pasta, meats, and cheese allows you to eat more food for fewer calories.
Promote satiety - Research shows foods higher in water and fiber content like vegetables help increase satiety (feeling of fullness).
Help manage blood sugar - Vegetables have a low glycemic load. This minimizes blood sugar spikes and can reduce hunger signals.
Aid in digestion - The fiber in veggies acts as a prebiotic to support gut health and nutrient absorption for improved weight regulation.
Provide hydration - The high water content in vegetables can support metabolism and reduce water retention.
For the most benefits, focus on incorporating a wide variety of vegetables, aim for at least 2-3 cups per day, and enjoy both raw and cooked preparation methods. It’s all about different colours and textures, different types each day. A broad and varied diet of veggies provides the best diet for your microbiome.
If you have trouble eating a lot of veggies, work your way up to it as high fiber can aggravate your gut at first.
Remember, diet and lifestyle always come first. Don't underestimate the importance of eating protein in the morning when it comes to weight loss. It's one of my tried and true ways to support my clients on this journey.
If you're having trouble getting started, schedule a FREE health strategy session with me today.
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