A High Protein Breakfast

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Breakfast is often called ‘the most important meal of the day’, and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness to help your body get ready for the rest of the day while also providing other essential nutrients required for good health. Breakfast kick-starts your metabolism, helping you burn calories throughout the day.

When you wake up from your overnight sleep, you may not have eaten for about 9-12 hours. Breakfast replenishes the stores of energy and nutrients in your body so it becomes automatically essential for your breakfast to be a nutrition-filled rich meal.

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide energy density to your body. If your body doesn’t get that fuel from food in the morning, you may feel zapped of energy -- and be more likely to overeat later in the day.

Incorporating high amounts of protein in your breakfast can be beneficial in numerous ways such as

  • Weight loss

A high protein breakfast takes a while to digest. High protein and fiber rich breakfast keeps you full for longer. If you feel full, your chances of mindless munching or over-eating declines to a great extent; hence, enable you to manage your weight loss diet better.

  • Burning Calories

The body also takes more calories to metabolise protein. This way you burn more calories and lesser the room there is for fats to deposit.

  • Boosting your performance

Eating breakfast before a workout (especially one lasting 60 minutes or more) energises your muscles and prevents your body from tapping into protein stores meant for recovery.

  • Managing Blood Sugar Levels

According to expert theories, regularly breaking a fast with refined carbs and no protein could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. So, a breakfast rich in complex carbohydrates, protein and fiber can help ensure controlled blood sugar levels.

Busy early mornings, long travels and tight schedules mean many of us don’t make time to sit down to breakfast before heading out for the day. Whatever your reason for being time poor in the morning, there are still ways that you can fit in breakfast. Meat, poultry, eggs and seafood act as great protein suppliers. Boiled eggs and sausages can be a quick and easy option for your everyday protein-filled breakfast.

Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. Pulses, Paneer, and Yogurt act as great substitutes.

The Tata Sampann Multi Dal Chilla Mix is a great option for a heavy-protein breakfast. The protein and fibre-rich ready to eat mix contains grains such as Moong Dal, Masoor Dal, Urad Dal, Chana Dal etc. increasing the protein levels. These essentially assist in digestion, weight loss, muscle recovery, neurological function and hormone regulation. For a vegetarian, multigrain mixes are a good source of protein. Adding some freshly chopped vegetables to this increases the fiber content and makes it a wholesome meal.

Try this chilla mix and avoid skipping your breakfast due to lack of time and make your body happy by providing it the proteins it needs in the morning to kick-start your day.


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