in collaboration with
Nathalie Negro (nutritionist at Baths of Brides-les-Bains)
What about replacing breakfast bread with butter jam with eggs, cheese or salmon? This is the best way to store energy throughout the morning, avoid cravings and control weight. Explanations by Nathalie Negro, manager of the Brides les Bains thermal center food center.
This is not yet part of our eating habits. According to a study conducted in 2019, toast and jam entice 57% of French people every morning, when croissants, cakes and biscuits are on the menu of 45% of us. Dairy products are at the bottom of the package (31%) as well as eggs and refrigerants (11%)1. However, a protein-rich breakfast is likely to keep you healthier and in better shape for the rest of the day.
A protein breakfast lasts until lunch
If you are very hungry when you wake up or tend to feel cravings around 10 or 11 o’clock in the morning, use a protein breakfast. “This has the advantage of stagnation quickly and for a long time, because proteins are macronutrients which are assimilated slowly.“, as a result, it prevents you from cracking cookies or chocolate in the middle of the morning, or jumping into particularly fatty and sugary foods at lunch.”
A protein breakfast helps maintain the line
Thus, this first protein-based meal works on two levels: by satiating you for a few hours, you avoid snacking in the morning, which is the cause of weight gain, but above all it helps in reducing calorie intake throughout the day. Reason ? When you eat, the level of ghrelin, the hunger hormone, decreases, before rising a few hours later. However, according to American researchers, the amount of this hormone requires much more to increase when breakfast consists of protein and not carbohydrates, and calorie consumption is reduced by about 400 calories throughout the day.2. A calorie deficit that helps in melting excess pounds.
A protein breakfast improves our intellectual abilities
To make sparks at work, there is nothing like consuming protein first thing in the morning. This is a pronounced effect from an American study published in 2017: according to researchers, this macronutrient stimulates the production of dopamine, a neurotransmitter that helps stimulate concentration, alertness and motivation.3. Protein also has the effect of blocking serotonin, a neurotransmitter that increases the perception of fatigue, which keeps us more alert. “In addition, a protein breakfast limits postprandial hypoglycemia which occurs a few hours after this meal and the fatigue that accompanies it.“, Adds Nathalie Negro.
A protein breakfast boosts muscle mass in athletes
In the context of bodybuilding training or muscle building type, protein consumption promotes muscle development. “Ideally, it is recommended to take this protein breakfast immediately after exercise.says Nathalie Negro. It is a stimulant to promote muscle recovery and mass gain“.
A protein breakfast fights type 2 diabetes
“Croissants, white bread, honey, jam, sugary cereals… are foods that suddenly raise blood glucose levels. This requires the production of insulin to store this excess sugar and return the norm to normal, our expert explains. When this scenario is repeated too often, it leads to weight gain and, in the case of favorable genetic conditions, to type 2 diabetes.“On the other hand, consuming protein in the morning does not cause this effect on blood sugar and would even help to keep it stable. A way to protect yourself from developing this metabolic disease.”
NO diets, YES WW!
What are your favorite proteins?
Are you saltier in the morning? “You are spoiled for choice: one or two eggs in all their forms (fried, scrambled, soft-boiled, soft-boiled, etc.) without passing 7 a week, one or two slices of bacon or bacon, 100 g sardines, 60 g smoked salmon… complete with a dairy product (30 g cheese, 100 g fromage blanc, 125 g yogurt, 100 g skyr)“Do you prefer to eat sweet? There are still many solutions available to you: prepare a porridge with chia seeds, 3 to 4 oatmeal sweetened with a little honey or maple syrup, or add 30 g of oily fruit (almonds).” , hazelnuts, cashews, etc.) up to 100 g of skyr or cottage cheese.
Example breakfast with delicious protein
- A tea or coffee without added sugar;
- A slice of toast;
- A fried egg;
- 30 gr of cheese.
Example of a sweet protein breakfast
- A tea or coffee without added sugar;
- 30 cereals such as muesli or oatmeal;
- A bowl of milk or 100 g fromage blanc;
- A teaspoon of honey.
Avocado toast – smoked salmon. For a toast.
On a slice of horse bread, sour cream or whole grain bread, spread 30 g of cream cheese, a few pieces of avocado and a small slice of smoked salmon.
cake with fruit bowl
In a bowl mix one whole egg, 100 g skyr, 50 ml milk and 40 g rolled oats. Let cook for 1 to 2 minutes in the microwave. Once it is cooked, all you have to do is add some yeast like pieces of fruit, a teaspoon of peanut butter or a little honey.
Emmental scrambled eggs
In a saucepan break 2 eggs and add a little milk. Simmer, stirring constantly, until the eggs have a creamy consistency. Then add 15 gr of minced Emmental and continue cooking for 1 min.
In a bowl pour 100 g of skyr, 30 g of rolled oats and a small handful of oily fruit. Sweeten with a teaspoon of honey, maple syrup or a compote without added sugar.