Do you know which caloric category is most important in influencing the body’s metabolic rate to encourage weight loss? It’s protein! If you are at all familiar with the Leptin Diet, then you know that Rule #4 is Eat a Breakfast Containing Protein. In fact, eating protein in the morning can boost your metabolism as much as 30 percent for up to 12 hours. That’s a huge boost and all you have to do is commit to eating breakfast with protein! Sounds easy, right?

Even though it is a simple dietary change, and everyone knows eating breakfast is important, many still do not make eating a protein packed breakfast a priority. The importance of protein in weight loss was demonstrated in a study which found that men and women who ate two eggs for breakfast lost 65 percent more weight than those who ate a bagel breakfast of equal calories. More research found that skipping breakfast was associated with a 21 percent increased risk for developing insulin resistance. Yikes!

Furthermore, a high protein breakfast can help control food cravings. A study was performed with teenage girls, some skipped breakfast while others consumed a high protein breakfast. Researchers then used functional magnetic resonance Imaging (fMRI) to measure neural activity in response to food images before lunch. They found that a high protein breakfast reduced activation of the brain that would otherwise result in food cravings for the sake of pleasure eating. Overall, a more satisfying, nutrient dense breakfast sets you up for a day of more energy and fewer cravings for empty calories later on. Makes sense!

Another reason for eating a protein rich breakfast is that it jump-starts your liver for the day. The liver is the metabolic factory of your body, and protein increases its efficiency, putting it to work. All your body structures, many hormones, enzymes, and neurotransmitters require special proteins which your liver plays a part in making. By feeding your liver an adequate amount of protein, you are giving it the tools it needs to get the job done.

So how much protein do you need on a daily basis? A good target for weight loss is three-fourths of your ideal body weight in grams of protein per day, with at least 25-30 grams of this being consumed at breakfast. While eggs and organic turkey sausage are a couple of good options, if you don’t have time in the morning to cook, a quick alternative is a whey protein shake. Wellness Resources offers high quality whey protein options, for a breakfast on the go. It is quality protein that gets your metabolism started on the right foot and will keep your appetite more stable during the day.

Eating a breakfast with protein is especially important for individuals who struggle with energy, food cravings, and/or body weight. So ditch that granola bar and grab some metabolism boosting protein instead!