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Commencing your day with a nutritious breakfast is crucial for maintaining consistent energy levels, a fast metabolism, and good habits throughout the day. What if we informed you that a simple switch in your breakfast choice could assist in burning more calories daily once you’re over 40? If you aim for weight control and staying fit, pay attention. We chatted with a licensed dietitian who suggests an uncomplicated adjustment to your breakfast routine that could make a significant difference in achieving your goals.
This Surprising Breakfast Swap Helps You Burn More Calories
Jamie Luu, MS, RDN, LDN, a registered dietitian and spokesperson for Almased in the United States, advises replacing a breakfast high in carbohydrates or sugars with a low-carb, high-protein shake. This switch can help stabilize blood sugar levels.
“Foods with a low glycemic index release sugar gradually, reducing the need for excess insulin production, the hormone that regulates blood sugar levels,” explains Jamie. “Protein also aids in slowing down the rate at which the stomach empties, leading to a slower release of sugar into the bloodstream. By maintaining stable blood sugar and insulin levels, your body is less likely to activate stress hormones like cortisol.”
The Protein Power Play
Low-glycemic, high-protein breakfast shakes prove to be an excellent alternative that support cortisol and insulin levels—especially as you navigate weight loss in your 40s.
Protein is the main driver behind the extra calorie burn, as it “has a naturally high thermogenic effect on the body.” This means your body torches more calories while digesting and processing it compared to carbs or fats. In addition, research shows that consuming more protein than the recommended daily allowance can lead to weight loss.
The Science Behind the Burn
“This increased energy demand contributes to a rise in resting energy expenditure (REE) as shown in a clinical study conducted at the University of Alberta in Edmonton,” Jamie tells us. “Specifically, the study showed that by choosing a high-protein shake like Almased, over a typical high-carb meal, participants experienced an increase in REE, giving them a metabolic advantage, where the body burns more calories in comparison to the other meal.
Bonus Benefits Beyond Calories
Additionally, the high protein shake is low glycemic index and is made of natural ingredients that contain bioactive compounds like isoflavones and polyphenols, which further support calorie burn indirectly.”
Your Easy Morning Game Plan
So the next time you’re deciding what to make for breakfast, consider blending up a low-carb, high-protein shake. (Think of a refreshing sip like a cinnamon raspberry shake with almond butter, almond milk, frozen raspberries, spinach, and cinnamon.) It’s an easy move your waistline will absolutely thank you for!
Alexa Mellardo
