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12 Reasons For Taking High Protein Breakfast For Weight Loss

12 Reasons For Taking High Protein Breakfast For Weight Loss

Protein Breakfast

Did you know that weight loss is 80% diet and 20% exercise? The best way to start your day is to take a high protein breakfast for weight loss. This will help control cravings, keep blood sugar levels stable, give you energy for the entire morning, and reduce hunger throughout the day

Benefits of taking breakfast

Breakfast is the most important meal of the day, but unfortunately, many people skip it. Skipping breakfast is one of the worst things you can do for your health and productivity. In fact, there are dozens of studies showing that eating breakfast helps you lose weight. It also reduces your risk of heart disease, diabetes and stroke. Breakfast eaters have been shown to be more successful at work as well.

Research has shown that breakfast helps you lose weight and improves your mood, concentration, energy levels and memory. This means better productivity at work or school and a healthier lifestyle overall.

Read on for 12 reasons why taking a high-protein breakfast can help you lose weight!

Helps reduce cravings and overeating 

A protein breakfast can help to control appetite throughout the day, reducing cravings and overeating. This is because high protein intake curbs hunger hormones, plus high fiber and high protein breakfasts are more fillings than high sugar or high carbohydrate breakfasts. Protein also lowers levels of ghrelin, the hunger hormone that triggers your appetite.


In the morning, high-protein breakfast foods will help you feel more energized and powerful. We don’t often think of high levels of protein as helpful when it comes to weight loss, but high-protein breakfasts can actually help reduce hunger and cravings throughout the day. The best high-protein breakfast options which are high in fiber, can keep blood sugar levels stable for hours during your busy morning!

Strengthens muscles so they can work harder during workouts 

Protein-rich foods enable your muscles to work more effectively during high-intensity workouts like kickboxing, running, or high-intensity circuit training. Less muscle soreness leads to greater motivation during high-intensity workouts because it reduces “post-workout pain”.


Increases muscle mass and increases basal metabolic rate. Muscle tissue is more metabolically active than fat tissue, so the more muscle you have, the higher your BMR will be. A high-protein breakfast can also strengthen your muscles, bones, and joints that get worn down from weight loss efforts.

Burns more calories 

The high protein breakfast will help burn more calories than other breakfasts because high protein food is what your body needs before it begins to store fat. Protein shakes are a high-protein breakfast food you can easily add to your arsenal of high-protein breakfast foods. Adding high protein drinks such as high vitamin content energy bars and high fiber cereals to your high protein breakfast diet is another way that will help prevent extra calories from being stored as fat. A high protein breakfast for weight loss in each morning is important.


Eating high protein foods promotes feelings of satiety which can reduce overeating throughout the day! Eating high protein breakfasts helps tame hunger and reduce snacking in between meals which keeps your metabolism active all day long.

Eating a high protein breakfast can also increase your metabolism by up to 15% which aids in weight loss

Reduces inflammation 

A high-protein breakfast can help reduce inflammation. It is important to keep inflammation under control because it can lead to accelerated aging or even an increased risk of cancer.


A high-protein breakfast will also provide high-quality, high-biological value proteins. This will help with energy levels and weight loss too!

Improves mood 

Protein from high protein breakfast can help improve mood by releasing serotonin and dopamine. Furthermore, high protein breakfasts can also help increase your levels of the high-energy hormone known as cortisol. All these benefits combined will lead to an improved mood while weight loss continues to occur.

Good Mood

With high protein intake, people are said to have more positive character traits than those who eat low-protein diets. Men with high protein diets were found to be less obsessed with sex and more interested in having meaningful relationships with their partners. They are also much more emotionally stable than men on low-protein diets. High-protein diets are also known for being beneficial for pregnant women as well as children.

Improves Brain Health

High-protein breakfasts have been shown to improve memory and decision-making. Eating a high-protein breakfast is the best way of improving your brain functions for school or work!

Brain Health

In the short term, a high-protein breakfast has been shown to improve memory and decision-making. In one study, participants were given either a cereal bar or a muffin with chocolate chips for breakfast. After eating the high protein breakfast (the cereal bar), they performed better on tests of memory and decision making than those who had eaten the low protein (chocolate chip) muffin. The findings are important because it shows that you can have an immediate impact on your cognitive function by starting your day off right with a good high-protein breakfast!

Helps in digestion 

The high-fiber and high-water content mean that high protein breakfast foods help food pass through the digestive system faster, so there’s less time for your body to store any fat.

Digestive System

Additionally, high protein breakfast foods, like eggs and nuts, provide a high dosage of healthy fats that help keep you full longer so you’re not hunting for snacks! In fact, high protein foods like eggs and bacon can have a positive impact on your digestive system and encourage it to work more efficiently.

Happy Heart

High protein breakfast is also good for your heart. The high fibre in high protein foods is known to lower cholesterol levels while giving you energy – a great combo for keeping away heart disease! Additionally, high HDL levels (the good kind) is another benefit high-fat high protein high fiber foods provide.

Heart Health

The high-protein diet is a powerful tool to combat high blood pressure. With high blood pressure, the heart has to work harder in order to perform its regular functions of pumping oxygen and nourishment through the bloodstream. This high protein diet can help reduce high blood pressure because it encourages healthy weight loss, which also reduces high blood pressure.

Protein high in sulfur amino acids can help reduce the long-term risk of high blood pressure. They have been shown to lower blood pressure even more than exercise and diet alone! Diets high in protein also help lower high blood pressure levels, so adopting a high protein breakfast could help prevent high blood pressure as well as treat it!

control glucose levels

Another great benefit a high-protein breakfast provides is the control over glucose levels in your blood. Diabetics who switch to a high fiber high-fat high protein diet have found their sugar levels dropping significantly.

Control Glucose levels

Those who don’t have diabetes but are trying to lose weight may find another added benefit: A healthier cause of death as diabetic complications like heart disease and kidney failure are usually caused by high sugar levels.

Supports healthy bones 

Milk and dairy products are high in protein, which is essential for healthy bones. Dairy also contains calcium, a mineral that helps build strong teeth and gums. Protein provides nitrogen — an important nutrient required by the body to form new bone tissue as well as muscle and connective tissues throughout our bodies.

Bones Health

Helps build a stronger immune system 

The high-protein diet is responsible for high antibody production and the high response of B cells to antigens. This high protein diet can lead to a better immune system which may aid in preventing some diseases, such as cancer.

Immune system

People who are not vaccinated against the flu virus also have a high chance of contracting the virus if they come in direct contact with the virus. A high-protein diet can prevent this by strengthening your immune system so you are less likely to contract the virus.

Help reduce belly fat

Studies have shown high protein breakfast eaters are more likely to be in a healthier weight range, more likely to exercise, and less likely to binge. There are many benefits of high protein breakfasts, and studies have shown that a high protein breakfast is a key to losing belly fat.

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Belly Fat

Eating a high protein breakfast helps keep your blood sugar stable by helping you avoid high and low glucose levels which leads to high junk food cravings throughout the day which ultimately leads to an increase in belly fat.

Protein-Rich foods

Here is a list of top protein-rich foods that you can include in your diet:

  • Eggs
  • Milk
  • Cottage cheese
  • Humus
  • Tuna, salmon, or other high protein fish mixed with salad
  • Lean meat like bison or venison

Eating eggs and other foods rich in protein will also boost your energy levels and make you less likely to reach for sugary snacks. Eggs are an excellent source of nutrients like vitamin D, selenium, choline, B12 vitamins A and E.

If you’re worried about cholesterol intake from egg yolks- don’t be! The body needs cholesterol for hormone production and cell signaling.

breakfast-friendly products

According to Statista the amount of protein in common American breakfast foods showed that sausage with 9 grams, milk with 8 grams and an egg with 6 grams contain high amounts of protein.

Protein Breakfast

The food industry has really responded to this popular trend with loads of high protein breakfast-friendly products. Here are some of our favorites:

Eggs – One whole egg packs 6 grams of protein. You don’t need much, so just be sure to get the white parts too!

Cottage Cheese – When it’s mixed with fruit or berries, cottage cheese can make a delicious breakfast that won’t spike your blood sugar.

cottage cheese

Greek Yogurt – A 5.3-ounce container provides more than 20 grams of protein

Greek Yougurt


Which low-calorie high protein breakfast you should eat for weight loss?

Start your day with a high protein breakfast and you will be less likely to reach for high carb snacks throughout the day.

High Protein Breakfast

Here are some high-protein breakfast ideas:

  • Banana, peanut butter and honey toast
  • Strawberry smoothie with protein powder
  • Spinach and egg breakfast wrap 
  • Protein pancakes
  • Oatmeal with Greek yogurt and berries
  • Oatmeal with berries
  • Protein shake
  • Peanut butter and honey sandwich
  • Egg and cheese muffin
  • Breakfast burrito with egg, cheese, and veggies
  • Breakfast burrito with sausage, eggs, peppers, onions, potatoes or mushrooms
  • Scrambled egg whites with spinach or kale 
  • Greek yogurt topped with fruit (blueberries, strawberries)
  • Egg sandwich on a whole-wheat English muffin
  • Whole-grain cereal topped with Greek yogurt and fresh fruit 
  • high protein high fibre toast with a banana and natural peanut or almond butter
  • high protein high fiber cereal with unsweetened almond milk
  • high protein breakfast cookies

The Final Say

The best way to start your day is with a high-protein breakfast. This will help control cravings, keep blood sugar levels stable, give you energy for the entire morning, and reduce hunger throughout the day. If you’re looking to lose weight or maintain weight loss, it’s important that you include this meal in your daily routine because of its many benefits. For instance, eating more protein reduces appetite. So if you have breakfast every morning then it’ll be easier to stay on track with other healthy habits like exercise and dieting without feeling starved all day long! Plus since low-fat dairy products are often included in these meals they can also aid in digestion which means less bloating and discomfort after meals too!


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