Eating a high-protein breakfast can help prevent late-morning cravings. These cravings may lead to unhealthy food binges when the only food available is high-calorie junk food from vending machines or fast-food restaurants. These foods are likely to be high in sugar, starch (leaving you hungry again soon after eating), and calories.
Emphasizes Portion Control
Eating a modest breakfast and small meals throughout the day can help to reinforce portion control. Eating reasonable portions is not only a smart way to lose weight, but it's also the most effective way to maintain your weight once you've reached your goal. If you stay satisfied with reasonable portions of food throughout the day, you reduce the chances that you'll overeat later at lunch or dinner to make up for a lack of calories.
The Academy of Nutrition and Dietetics recommends that you divide your total daily food intake into three meals and two snacks per day. (They do not, however, take the position that breakfast is necessarily more important than any other meal of the day.)
Keeps You Satiated
Eating a healthy breakfast with lean protein and diet-friendly whole grains will help you to feel full and comfortable throughout the day. Protein as well as fiber—which helps maintain steady blood sugar levels—takes longer to digest which helps you feel full for a longer period of time.
Maintains Glucose Levels
Researchers studied 10 young men across six consecutive days of skipped breakfasts and sedentary behavior to monitor its effect on energy metabolism and glycemic control. They found that people who skip a healthy breakfast have an increased glycemic response, which can lead to weight gain.
Boosts Exercise Performance
Eating breakfast may improve performance during the morning or early afternoon workouts. Getting proper fuel before exercise sessions may help you to work harder during the routine and boost the number of calories that you burn.