Protein-Rich Breakfasts Prevent Unhealthy Snacking Later In The Day

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.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.
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