THE BREAKFAST OF CHAMPIONS

When your mother told you that breakfast was the most important meal of the day, she was right –�especially when it comes to successful weight loss.�

A study by Virginia Commonwealth University found that people who ate a protein-rich, 600-calorie breakfast lost significantly more weight than those who consumed only 300 calories and 1/4^th of the protein. During the 8-month study, the big breakfast eaters lost an average of 40 pounds and had an easier time sticking with the diet – even though both groups consumed the same number of total calories. �

So what does the right kind of breakfast look like? Here are some tips for giving your body the right kind of fuel:

• Strive for Five – Try to include at least 5 grams of fiber and 5 grams of protein in every breakfast. Great protein sources include eggs, yogurt, cottage cheese, or ham. Fiber-dense foods include oatmeal, whole grains and berries.
• Grab Wisely – If you’re always grabbing breakfast on the go, stock your pantry with the right kind of quick foods. Granola bars should be high in fiber, like Fiber One chewy bars. Bananas make an excellent grab-and-go option, too, and are packed with fiber and potassium.
• Pick Produce – Be sure to add some fruits and vegetables into your breakfast mix. This can be as simple as adding diced bell peppers and spinach to eggs in a scramble, blending some fruit with juice and yogurt in a smoothie, or simply adding berries to your yogurt and granola. Fruits and vegetables are nutrient dense but not calorie filled, making them a perfect way to round out the protein and healthy carbs.
• Be Drive-Thru Savvy – If you have to hit the drive through, be sure you make good choices. Ham is a much better option for a breakfast sandwich than either bacon or sausage. Opt for a breakfast sandwich with lean protein on an English muffin over a biscuit. Avoid simple sugars like donuts and breakfast pastries.

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With the right kind of big breakfast, you’ll be able to control appetite and cravings while providing your body with the nutrients it needs to champion the day.

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