Eating right to prevent the afternoon binge

Have you had more than ‘just one’ Christmas cookie or candy today?

It might be time to make over your morning meal, finds a recent study in the American Journal of Clinical Nutrition.

Here’s how you can prevent mindless snacking and weight gain.

How High In Protein is Your Breakfast?

Researchers from the University of Missouri tested the breakfast habits of 20 overweight teenage girls, having them consume either a normal amount of protein through cereal (13 grams of protein), a high-protein breakfast of eggs and beef (35 g), or no breakfast at all for six days.

On day seven, the girls took part in a 10-hour testing day, that included an all-you-can-eat dinner of microwaveable pizza pockets, as well as an unlimited evening snack of foods such as cookies, cakes, apple slices, and yogurt.

How Your Breakfast Habit Affects Your Snacking Habits

The results? After the breakfast skippers, the high-protein breakfast group felt more satisfied through the day than the normal-protein group.

What’s more is that when it came to snacking, the high-protein group indulged a bit less than their normal-protein counterparts.

But, before you think, “Aha! Skipping breakfast leads to fewer calories,” keep in mind that a slew of studies show that not having breakfast leads to overeating later in the day–plus, the girls in the no breakfast group snacked more than high-protein eaters on the last day of the study.

Your Strategy: Eat Protein Throughout the Day

“Splitting up the protein throughout the day allows us to mix in protein with our other meals and snacks, which helps to keep us full-it’s the combination of protein, fiber, fat, and water that keeps us satiated,” says Michelle Davenport, PhD, a nutritionist in San Francisco.

Beginning your day with a high-protein breakfast is a great start…

Here are four more steps to help you prevent a late-day binge:

1. Drink up.

Shoot for 8 to 9 glasses of water per day, or more if you’re active, suggests Davenport.

2. Fill up on fiber.

This is another important component to feeling full, says Davenport. Plus, researchers at the University of Leeds recently found that upping your fiber intake can lower your risk for stroke. Get it from veggies and nuts such as almonds or pistachios.

3. Don’t avoid fat.

Healthy fats, like those found in avocados and salmon, slow digestion to help you feel fuller longer, says Davenport.

4. Have healthy snacks on hand.

Always carry some healthy snacks like nuts, cheese, jerky, hard boiled eggs so that you don’t end up waiting to eat until you’re starving-and noshing on everything in sight.

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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!

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