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The rules for breakfast may have been rewritten, but that doesn't mean the goal of breakfast has changed.
Even though breakfast isn't the most important meal of the day (science suggests that no meal is more valuable than another), breakfast eaters typically experience the best benefits when they choose a filling breakfast that leaves you wanting less at lunch, limiting snacking. and gives you fuel for hours.
While eggs are a popular staple (and are loaded with protein and fat for good reason) and form the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to keep you fuller for longer—like our savory egg skillet.
If you're looking to transform your breakfast - or any meal - into a combination of foods that makes it easier to keep up with your diet, we've provided a simple overview that increases fullness, satisfaction and flavor so you have an easier time achieving your goals.
How to kill your appetite
There are many factors that can make you hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the biggest causes of hunger.
Research published in theJournal of Clinical Endocrinology and Metabolismfound that sleeping less than six hours triggers the area of your brain that increases your need for food while lowering leptin and stimulating ghrelin.
The more ghrelin you produce, the more you stimulate hunger while reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes this nearly impossible.
And if all that wasn't enough, research published inPsychoneuroendocrinologyfound that sleep deprivation causes you to make larger portion sizes of all foods, further increasing the likelihood of weight gain.
Translation: If you want to satisfy your hunger, start with at least 6 hours of sleep per night, but (ideally) rest at least 7.5 hours per night.
When it comes to certain foods and making you feel full, not all calories are created equal. Some foods increase satiety or the feeling of fullness. Especially if you want to feel fuller for longer (or in this case, a breakfast that will keep you full for hours) and keep it simple, put together a meal that focuses on three elements:
- Protein
- Ballaststoff
- Lebensmittel, die Wasser zurückhalten
That's protein most filling macronutrient compared to carbohydrates or fats.
Fiber helps control hunger By slowing down the process by which food empties into your stomach and speeding up digestion. This combination will help you stay satisfied longer.
Drinking water helps with appetite and e Enjoy foods that retain water It has been shown to help reduce food consumption.
Which foods are best for controlling hunger?
Because satiety determines your hunger and fullness, that is Saturation index was created to help you measure how satisfying a meal leaves you.
It's a simple way to determine if the foods you're eating are doing the job you want them to do. This is mainly to keep you out of the snack drawer while you work.
Foods with a score of more than 100 are considered more filling, and those with less than 100 can leave you wanting for seconds or thirds of your meal.
The foods that are best at keeping you full include:
- Kartoffeln
- Fleisch
- Eier
- Fisch
- Gemüse
- Käse
- Nüsse
- Hülsenfrüchte / Bohnen
As an added benefit Research shows that spicy food can also help suppress hunger.
Use any of these foods and you're more likely to feel fuller for longer. Combine several of these foods and you have the perfect recipe for energy, satisfaction, and hunger elimination.
The Best Egg Breakfast to Keep You Fuller (Longer)
We couldn't squeeze in every ingredient, but this breakfast was approved by hundreds Online coaching clients and it's exactly what you can eat to fill you up and power you through each day.
This healthy egg breakfast recipe includes 6 of the foods highest in the satiety index, and it adds a touch of spice (if you like it) to keep your hunger at bay.
If you try this recipe, leave your thoughts in the comments below!
Ingredients
- 3 Scheiben Speck, ungehärtet und nitratfrei
- 6 Eier auf der Weide
- ¾ Tasse Eiweiß
- 1 große Süßkartoffel, gewürfelt
- ½ Tasse Zwiebel, gewürfelt
- 20 Rosenkohl, Viertel
- ¼ Tasse Parmigiano-Reggiano geschreddert
- 1/4 Tasse Linsen
- Scharfe Sauce (optional)
Directions
- Schneiden Sie den Speck in ½ Zoll dicke Mini-Scheiben. Diese bei mittlerer Hitze in eine große Bratpfanne oder eine gusseiserne Pfanne geben. 5-7 Minuten kochen lassen, der Speck sollte etwa zur Hälfte gekocht sein. Lassen Sie die Hälfte des Fettes aus der Pfanne ab.
- Fügen Sie die gehackten Zwiebeln und Linsen hinzu. 2-3 Minuten kochen lassen, bis sie weich sind, dann die Süßkartoffel und den Rosenkohl hinzufügen. Halten Sie die Haut auf der Kartoffel; Dort sind viele Nährstoffe. Keine Notwendigkeit, den Rosenkohl zu entfernen, nur ein Viertel. Stellen Sie sicher, dass alles ungefähr gleich groß ist, damit sie gleichmäßig kochen.
- Erhöhen Sie die Temperatur auf mittlere bis hohe Hitze und kochen Sie sie 15 Minuten lang, wobei Sie alle 2 bis 3 Minuten umrühren. Sie möchten, dass die Ränder braun werden, also nicht ständig umrühren. Nach 15 Minuten abdecken und weitere 2 bis 3 Minuten kochen lassen. Dadurch wird das Gemüse in den letzten Minuten im Wesentlichen gedämpft.
- Bro-Hack-Tipp: Eier, Eiweiß und Parmigiano-Reggiano in eine Mixflasche geben. Ja, diese Protein-Shaker-Tasse mit dem Schneebesen. Schütteln Sie es wie ein Schüttelgewicht (das neue Polaroid-Bild) und gießen Sie es über das Gemüse.
- Mit Salz und Pfeffer würzen und die Eier rühren. Mit scharfer Soße für einen zusätzlichen Kick servieren! Ergibt 2 große Portionen.
Nutritional information & macros
Nutrition information:Paleo, gluten-free, nut-free
Macros per serving
- 424 Kalorien
- 21 g Fett
- 31 g Kohlenhydrate
- 36 g Protein
Topics of the next articles:
How many eggs are safe to eat?
Reinventing healthy breakfasts: eggs on the go
Improve your food preparation and eat healthier in less time