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Common breakfasts may be the reason you make a snack drawer in the afternoon.
Many Americans rush over protein in the morning, instead opting for foods that stimulate blood sugar and cause energy collapse at noon and cause more junk food cravings.
Marissa Karp, a registered dietitian based in New York City and founder of MPM Nutrition, told Fox News Digital Digital.
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“These choices are fast, but they are usually low and proteins can make you hungry again within an hour or two.”
Protein takes longer to digest than simple carbohydrates, which means it can suppress appetite for longer. It also plays a key role in producing neurotransmitters such as dopamine and serotonin, which can affect mood, focus and overall mental health, Karp said.
Experts recommend a protein-packaged breakfast that may include eggs, beans, tofu, etc. (Dole Food Co.)
“Start your brain with protein, it provides your brain with the foundation you need to support things like memory, emotional balance and psychological clarity,” Karp said.
“In addition, given its role in blood sugar management, proteins keep our energy stable throughout the day in the morning, which is key to positive emotions.”
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According to the American Nutrition Society, despite the rapid surge in popularity of protein in recent years, many Americans eat most of them at dinner (usually in the form of meat) and no longer use energy throughout the day.
Dr. Jaclyn Albin and registered dietitian Milette Siler revealed that many people are not sure how much protein they should eat.
Most Americans skip protein-packaged breakfast and instead eat most of them at dinner. Experts have some suggestions for solutions. (iStock)
According to Albin and Siler, the latest recommended dietary allowance (RDA) for protein is 1.1 to 1.6 grams of protein per kilogram of body weight.
They recommend 20 to 30 grams of protein for breakfast.
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“Our formula is protein plus products, and if you can also add some fiber to it, you’ll stay full,” Albin told Fox News Digital.
Packaging some extra protein can be simple.
If afternoon cravings do take a hit, nutritionists recommend that you seek healthy alternatives such as spinach and nut butter smoothies. (iStock)
“You don’t have to spend a lot of money on other protein supplements or special milkshakes,” Siler said.
“Drain a can of cooked beans, rinse them well, put them in a container in the refrigerator, and think about adding a spoonful of them in a week.”
Other protein hacks include sprinkling cannabis seeds on favorites like avocado toast (may contain up to 10 grams of protein per serving), or trying to stir-fry tofu instead of eggs.
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Experts recommend being cautious about processed foods and beverages to strengthen additional protein, even those with healthy proteins.
Robin Decicco, a certified holistic dietitian based in New York, warns that many breakfast foods can be misleading.
“Ceres, granola, portable bars, breads, muffins, flavored oatmeal and sugary, flavored yogurt and smoothie drinks – they’re really just simple refined carbs,” she said.
Eggs and other breakfast staples containing protein can prevent a breakdown at noon. (Elisa Schu/Getty image)
They will make you feel energetic at first, but it is usually a mental and physical breakdown, Decicco says.
“Who said breakfast cannot be dinner food?”
Her favorite breakfast is regular Greek yogurt with cinnamon, vanilla extract, berries, earth seeds and walnuts, as well as eggs, as well as vegetables such as zucchini, tomatoes and spinach, cut into avocado and hemp seeds.
“Who said breakfast can’t be dinner food?” Decicco added. “The remaining grilled salmon, with stir-fried spinach and lentils on the side.”
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If you do crave an afternoon snack, choose some dark chocolate and almonds, sky yogurt and berries or a protein smoothie with spinach and nut butter, Karp recommends.
Experts recommend high-protein, low-refined sugar breakfasts, such as regular Greek yogurt and berries. (iStock)
“The afternoon sugar craving is usually the way your body sends out signals that it doesn’t get enough protein, fiber or healthy fats earlier in the day,” she said.
“When cravings do hit, try eating something balanced to keep your blood sugar stable until dinner.”
Albin also said that listening to your body is the key.
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“When you were craving or dehydrated that afternoon, were you really hungry? Are you bored? Are you stressed? Many of us use food to comfort, and there are healthier ways to comfort ourselves and cope with stress instead of consuming low-quality food.”
“Eating protein all day will definitely help stamina make better choices.”
