Reviewed by Registered Dietitian Emily Lachtrupp, M.S., RD
Americans often consume high amounts of protein during dinner, but if you’re aiming to lose weight, it’s important to focus on incorporating more protein into your breakfast for sustained energy. We have a delightful recipe that you’re sure to enjoy.
“Eating a balanced breakfast with adequate protein, carbohydrates, and fats kickstarts your metabolism, provides essential energy for the day, and sets the stage for making healthier food choices, which can aid in weight loss and overall well-being,” explains Julie Pace, RDN, a registered dietitian nutritionist and owner of Core Nutrition Health & Wellness in Petal, Mississippi.
For effective weight loss, it is recommended to consume a breakfast containing at least 15 grams of protein. This amount can help you kickstart your day, meet your protein needs, and maintain energy levels to avoid craving snacks shortly after.
Our Black Beans, Rice & Fried Egg recipe is an excellent breakfast option for weight loss because it covers all the bases. “The combination of eggs, brown rice, beans, and spinach in this recipe creates a well-rounded breakfast that supports weight loss. These ingredients provide ample protein, fiber, and essential nutrients to promote satiety, steady energy, and a boost in metabolism,” says Pace. The best part? It only takes 10 minutes to prepare. Continue reading to discover why it’s a great breakfast choice and how to create a high-protein breakfast for weight loss.
Eggs not only offer a quick meal option but also serve as a cost-effective source of high-quality protein. A 2020 study in The International Journal of Environmental Research and Public Health found that those who ate eggs for breakfast reported feeling more satisfied compared to those who had cereal, leading to reduced food intake at the next meal.
Incorporating beans into your breakfast can also support weight loss. Researchers associated increased bean consumption with greater weight loss, according to a 2022 study in the Journal of the Academy of Nutrition and Dietetics. Additionally, a 2020 study in the Journal of Nutrition and Metabolism revealed that women who consumed at least ½ cup of beans weekly had lower body fat levels.
While oats are a popular whole-grain choice for breakfast, adding variety through brown rice as seen in this savory breakfast option can be beneficial. Wan Na Chun, M.P.H., RD, CPT, of One Pot Wellness in Indianapolis, notes, “Brown rice is great for weight loss due to its higher fiber content compared to white rice, aiding in prolonged satiety and preventing overeating.” Whole grains, including brown rice, could contribute to weight loss, as mentioned in a 2020 review in the World Journal of Diabetes, which highlighted the role of whole grains in promoting healthy gut bacteria and weight reduction.
Adding non-starchy vegetables to your meals can boost volume without excess calories, which is beneficial for weight loss. Research, such as a 2023 study from
Eating peas, corn, and potatoes was found to be associated with an increase in weight gain (5.7 lbs for every 100 g consumed daily). When aiming to lose weight by reducing calorie intake, it’s crucial to carefully consider the components of your meals. Including more protein in your diet can help support your weight loss goals. Along with protein, there are several other essential nutrients that should be part of a well-rounded breakfast. Here are some tips to help make your breakfast more satisfying!
Opt for Lean Protein Sources (Not Just Eggs!): While eggs are a popular choice for adding protein to breakfast, don’t forget about plant-based protein sources. Foods like beans, legumes, whole grains, nuts, and seeds can boost the protein content of your breakfast while providing fiber and antioxidants.
Protein plays a crucial role in weight loss by enhancing the feeling of fullness after a meal. It influences gut hormone signaling and increases energy expenditure, as highlighted in a 2020 review from the Journal of Obesity and Metabolic Syndrome. Research, such as a 2020 article from the Journal of Nutrition, suggests that spreading out your protein intake throughout the day can optimize muscle growth. Building more muscle can lead to a higher metabolic rate, which supports weight loss.
Moreover, consuming protein at regular intervals can help stabilize blood sugar levels, potentially reducing cravings and preventing overeating later in the day. High-protein diets have been shown to boost the production of satiety hormones like GLP-1 and PYY while suppressing ghrelin, the hunger-stimulating hormone. By enhancing feelings of fullness and reducing hunger signals, protein not only aids in weight loss but also assists in long-term weight management.
In a 2020 study from the International Journal of Environmental Research and Public Health, participants who had a high-protein breakfast consumed fewer calories at lunch compared to those who had a low-protein breakfast.
Emphasize Fiber Intake: Pairing fiber with protein at breakfast can further enhance feelings of fullness. Fiber slows down digestion, preventing hunger shortly after eating, and helps regulate blood sugar levels. Certain types of fiber also nourish beneficial gut bacteria, promoting a healthy microbiome that can aid in weight loss.
A study published in 2023 in Frontiers in Nutrition revealed that increasing dietary fiber intake significantly supports weight loss. Participants who consumed higher amounts of fiber from fruits, vegetables, beans, and whole grains experienced an average weight loss of 3.28 kg (7.2 lbs). Given that many people fall short on their fiber intake, breakfast is an excellent time to include fiber-rich foods like fruits, vegetables, and legumes. Aim for at least 6 grams of fiber per high-fiber meal.
Limit Added Sugar: Sweet breakfast options like muffins, doughnuts, and pastries can be tempting but often contain high amounts of added sugar. Opting for protein-rich meals in the morning over sugary treats can contribute to better weight management in the
One of the top sources of added sugar in Americans’ diets, according to a 2021 Frontiers in Nutrition study, is cereal. Despite being a popular breakfast option that often carries a health halo, cereal can actually be a sneaky source of added sugar. Excess sugar consumption has been linked to weight gain and obesity, as highlighted by the Centers for Disease Control and Prevention.
Checking the Nutrition Facts label for added sugars when selecting a breakfast is crucial. The American Heart Association recommends that most individuals limit their daily sugar intake to no more than 6 teaspoons (about 25 grams) for women and 9 teaspoons (about 37 grams) for men.
Beth Stark, RDN, LDN, a registered dietitian nutritionist and owner of Beth Stark Nutrition in Pennsylvania, notes that a common misconception is that losing weight requires consuming tiny portions or sacrificing flavor. Stark recommends a high-protein breakfast option for weight loss, such as Black Beans, Rice & Fried Egg, which excels in protein, fiber, and taste.
Stark emphasizes that this breakfast choice not only offers a generous portion but also features flavorful elements like garlic, lime juice, and hot sauce. Opting for a breakfast high in fiber and protein is key to achieving weight-loss goals, as it keeps individuals feeling full and satisfied for an extended period.
To read the original article on EATINGWELL, visit the source directly.
