For those who are not on an intermittent fasting diet, breakfast is arguably the most important meal of the day. Ditching toast or cereal in favour of a protein-rich breakfast significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening.
Many people who are unhappy with their weight will skip breakfast in a bid to reduce calorie intake for that day, however, it usually results in binge behaviour that evening, induced by hunger and feelings of being deprived earlier in the day. The issue with this is that not only is it likely that the calories lost at breakfast will be accounted for later in the day, it is also very likely that they will be increased.
Eggs, lean meat, protein shakes, Greek yoghurt and cottage cheese are all great choices. A breakfast of ~350 calories is enough to satiate appetite and avoid binge eating later in the day. Those who normally skip breakfast may be sceptical about eating so early in the day but it only takes the body a maximum of 72 hours to adjust to a new meal time routine.
Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA, Beneficial Effects of a Higher Protein Breakfast on the Appetitive, Hormonal and Neural Signals Controlling Energy Intake Regulation, American Journal of Clinical Nutrition, 2013, 97(4):677.