There’s a good reason breakfast is considered the most important meal of the day.
What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack.
Eating a high-protein breakfast may help cut cravings and aid in weight loss.
In one study in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast (1).
Another small study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger, compared to a normal-protein breakfast (2).
Protein may also aid weight loss by decreasing levels of ghrelin, the “hunger hormone” that is responsible for increasing appetite.
In fact, one study in 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast (3).
To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.
SUMMARYStudies show that a high-protein breakfast may aid weight loss by reducing cravings, appetite and ghrelin secretion.
Starting your morning with a glass or two of water is an easy way to enhance weight loss.
Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
In one small study, drinking 16.9 fluid ounces (500 ml) of water led to a 30% increase in metabolic rate, on average (4).
Another study found that overweight women who increased their water intake to over 34 ounces (one liter) per day lost an extra 4.4 pounds (2 kg) over one year, without making any other changes in their diet or exercise routine (5).
What’s more, drinking water may reduce appetite and food intake in some individuals.
One study in 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13% (6).
In fact, most studies on the topic have shown that drinking 34–68 ounces (1–2 liters) of water per day can aid in weight loss.
Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
SUMMARYIncreasing your water intake has been associated with an increase in weight loss and energy expenditure, as well as a decrease in appetite and food intake.
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