interest, recipes, preferred proteins

interest, recipes, preferred proteins

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in collaboration with

Nathalie Negro (Dietitian of the Baths of Brides-les-Bains)


How about swapping your morning bread with jam for eggs, cheese, or salmon? This is the best way to keep energy up throughout the morning, avoid cravings and control weight. Explanations by Natalie Negro, head of the nutrition center of the thermal center of Brides-les-Bains.

This is not yet part of our eating habits. According to a 2019 study, toast with bread and jam seduces 57% of French people every morning, while buns, cakes and cookies are on the menu for 45% of us. Dairy products are at the bottom of the package (31%), as well as eggs and cold cuts (11%).one. However, a high-protein breakfast will likely keep you healthy and in top shape throughout the day.

Protein breakfast lasts until lunch

If you are very hungry when you wake up, or tend to feel cravings by 10 or 11 am, have a protein breakfast. “This has the advantage that it stops quickly and for a long time because proteins are macronutrients that are slowly digested.“, elaborates Natalie Negro. As a result, this prevents you from nibbling on cookies or chocolate in the middle of the morning or pouncing on especially fatty and sugary foods in the afternoon.

Protein breakfast helps keep the line

So this first protein food works on two levels: keeping you full for hours, avoiding the morning snacks that cause weight gain, but above all helping to reduce your calorie intake throughout the day. Reason? When you eat, the levels of ghrelin, the hunger hormone, go down and then go up after a few hours. However, according to American researchers, the amount of this hormone increases much longer when breakfast consists of proteins rather than carbohydrates, and calorie intake is reduced by about 400 calories throughout the day.2. A calorie deficit that helps melt those extra pounds.

Protein breakfast improves our intellectual abilities

To ignite sparks at work, there is nothing better than eating protein in the morning. This is an effect noted by a US study published in 2017: according to researchers, this macronutrient promotes the production of dopamine, a neurotransmitter that helps stimulate concentration, alertness, and motivation.3. The protein also blocks serotonin, a neurotransmitter that enhances the perception of fatigue, making us more alert. “In addition, a protein breakfast limits postprandial hypoglycemia, which occurs several hours after this meal, and the fatigue that accompanies it.” adds Natalie Negro.

Protein breakfast helps increase muscle mass in athletes

In the context of bodybuilding or muscle building training, protein intake promotes muscle development. “It is ideally recommended to take this protein breakfast right after your workout.Natalie Negro says It is a stimulus for muscle recovery and mass gain“.

Protein breakfast fights type 2 diabetes

Croissant, white bread, honey, jam, sugary cereal… these are the foods that spike your blood glucose levels. This requires the production of insulin to keep this excess sugar and bring the rate back 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, type 2 diabetes.“, – says the expert. On the other hand, protein intake in the morning does not have such an impact on blood sugar levels and would even help keep it stable. A way to protect yourself from developing this metabolic disease.

What proteins are preferred?

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.) no more than 7 times a week, one or two slices of ham or bacon, 100g sardines, 60g smoked salmon… complete with a dairy product (30 g cheese, 100 g fromage blanc, 125 g yogurt, 100 g skyr)“, asks the nutritionist. Do you prefer to eat sweet? Here again, many solutions are available to you: make porridge with chia seeds, 3-4 oatmeal pancakes sweetened with a little honey or maple syrup, or add 30 g of oilseeds (almonds, hazelnuts, cashews, etc.) up to 100 g of skyr or cottage cheese.

An example of a savory protein breakfast

  • Tea or coffee without added sugar;
  • a piece of toast;
  • fried egg;
  • 30 g cheese.

An example of a sweet protein breakfast

  • Tea or coffee without added sugar;
  • 30 grains such as muesli or oatmeal
  • A cup of milk or 100 g of curd cheese;
  • A teaspoon of honey.

Receipts

Avocado toast – smoked salmon. For a toast.

On a slice of rustic, rye or grain bread, spread 30 g of cream cheese, a few slices of avocado and a small slice of smoked salmon.

fruit cake

In a bowl, mix a whole egg, 100 g of skyr, 50 ml of milk and 40 g of oatmeal. Let cook for 1 – 2 minutes in the microwave. Once cooked, all you need to do is add a few toppings like fruit pieces, a teaspoon of peanut butter, or a dash of honey.

Emmental scrambled eggs

Break 2 eggs into a saucepan and add a little milk. Cook over low heat, whisking constantly until the eggs have the consistency of sour cream. Then add 15 g of grated emmental and continue to cook for another 1 minute.

grain skyre

Pour 100 g of skyr, 30 g of oatmeal and a small handful of oilseeds into a bowl. Sweeten with a teaspoon of honey, maple syrup, or compote without added sugar.