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High-Protein Breakfast & Weight Loss

By Amy Pellegrini ; Updated July 18, 2017

Eating a high-protein breakfast has various advantages for a weight loss plan. For example, it creates a feeling of fullness throughout the day, according to The timing of a meal plays an important role in fullness, as you experience more fullness after a high-protein breakfast as compared to a high-protein lunch or dinner. Eating a quality protein meal in the morning that includes sources such as eggs and lean bacon is a better choice for a weight loss plan than eating high-carbohydrate or high-sugar foods.

Dairy Food Options

The foods you eat for breakfast influence your food choices for the rest of the day, so choosing high-protein, energy-enhancing foods will help you manage your weight, according to Reader’s Digest online. High protein foods not only help reduce the appetite, but also encourage the body to use energy to convert protein to carbohydrates. High-quality protein breakfast options include eggs, low-fat or skim milk, low-fat yogurt and cheese. These ingredients may be eaten together or individually, and they provide your body with essential minerals such as calcium, which also assists weight loss.

Meat Food Options

In addition to eating dairy food options that are high in calcium, it is wise to choose high-protein meats in the morning to provide your body with essential omega-3 fatty acids. According to, adding fish such as salmon to your omelet, including lean sausage or bacon in your breakfast meal or choosing free-range, grass-fed meats helps create a well-balanced high-protein meal. These types of foods will help you sustain satiety for a longer period of time and encourage you to make healthier choices throughout the day.

How Protein Works

Proteins are compounds that consist of various amino acids, which provide the building blocks for every living cell in our body. Proteins in the form of eggs, meats, dairy and other breakfast products are helpful tools in sustaining a manageable weight loss program in a number of ways. According to, eating protein produces a small amount of insulin and the hormone glucagon, which stimulate the body to burn fat for energy. Protein also lowers the body’s production of cholesterol, while causing the kidney to get rid of extra salt and fluid. Additionally, protein helps you manage your blood sugar levels by counteracting the effects of insulin in your body.

Importance of Breakfast

Skipping breakfast can not only wreak havoc on your diet, but may also slow you down throughout the day. There are a number of reasons eating breakfast in the morning is important, according to Arthritis Today online. First, your brain needs glucose from food sources in order to function properly, so starting your day without a proper high-protein breakfast will slow brain function and energy by mid-morning. Also, eating a healthy meal in the morning helps to stabilize your LDL cholesterol levels while keeping your metabolism working at an optimal rate. Talk to your health-care provider or nutritionist for more information on the importance of breakfast.


When choosing the time of your meals and the types of foods to eat, it is best to consider a high-protein breakfast at the start of your day. The types of foods -- whether they are dairy or meat -- are the keys to sustaining energy throughout the day, kick-starting your metabolism and maintaining overall health. Consult your health-care provider or nutritionist for more information about the benefits of eating a high-protein breakfast to encourage healthy weight loss.

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