Winning Breakfast Combinations for a Smart Start to Your Day

Making time for a balanced breakfast may help to start your day off on the right foot, especially if weight loss or maintenance is your goal.

Although there is inconclusive evidence that breakfast contributes to better weight loss, research from the National Weight Control Registry, a database of individuals who have lost at least 30 lbs. and have maintained that loss for at least 1 year, has found that 78% of the registrants are breakfast eaters. A breakfast rich in protein may help regulate appetite later in the day. One preliminary study published in the American Journal of Clinical Nutrition found that college-aged young women who consumed a high protein breakfast not only reported an increased feeling of fullness later in the day, but also reported a reduced intake of fat and sugar in the evening. However, no differences in daily calorie intake were observed between those eating a high protein breakfast and those having a normal-protein breakfast.

Protein-rich meals take longer to digest, which may help you feel fuller for longer. But increasing your protein intake may do more than just that. This same study found a high protein breakfast may have an impact on the ghrelin, the hormone that stimulates appetite. When compared to a high carbohydrate breakfast, a protein rich meal decreased ghrelin production, which may help keep hunger in check throughout the day.

Protein isn’t the only nutrient you might want to include in your first meal of the day. Like protein, fiber influences digestion and may help you to feel full for a longer period of time. In addition, some fiber rich foods may add volume to a meal without significantly increasing the calorie content. The combination of protein and fiber may help to regulate appetite and give you fuel to start your day. The Weight Watchers Beyond the Scale program promotes a healthy eating pattern rich in lean proteins and high fiber foods and Flatout Flatbreads are a great option as part of that healthy eating pattern. Flatout Flatbreads are an excellent source of both fiber and protein while containing no added sugar and are SmartPoints friendly. The versatile flatbreads can also provide a fantastic base for a well-balanced breakfast.

Losing weight and keeping it off is not about deprivation, hunger, or willpower. Instead, when you focus on adding nutrient rich foods high in fiber and protein to your meal plan, you can eat what you love, help keep hunger in check, and see the results of your choices. Incorporating Flatout Flatbread into your menu helps boost your protein and fiber intake. Since Flatout Flatbread can be used in so many ways, you can enjoy them at any time. Whether you enjoy a sweet or savory breakfast in the morning, Flatout Flatbread has you covered. For instance, incorporating one Flatout ProteinUp CarbDown flatbread into your meal provides you with 12 grams of protein along with 10 grams of fiber at just 3 SmartPoints value per flatbread.

A healthy, filling breakfast doesn’t have to be boring. The breakfast options you can create with Flatout Flatbread are limitless! For a sweet meal, give this Praline Pecan Stuffed French Toast Wrap recipe a try. For a savory morning option, try making this Egg White Frittata Sandwich. For busy mornings when you need a healthy on-the-go option, try whipping up a batch of these Flatout Ham & Cheese Quiche Spirals in advance, so you can take one with you on the run.

-Erin Palinski-Wade, RD, CDE

Sources:
http://www.nwcr.ws/Research/default.htm
https://www.ncbi.nlm.nih.gov/pubmed/23446906

Weight Watchers for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used with permission by Flatout, Inc.

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