Breakfast composition affects hunger

If you find yourself hungry at 10 a.m. despite eating well the night before, it may be due to how your breakfast is composed rather than a lack of willpower. In France, a common breakfast of coffee, orange juice, and sweet toast provides mainly fast-acting carbohydrates, with only about 5 g of protein, which may not be enough to satisfy hunger.

Protein and fiber help reduce hunger

According to Santé Magazine, a breakfast rich in protein and fiber can help reduce hunger, limit cravings, and stimulate metabolism. This is supported by a study published in the International Journal of Obesity, which found that breakfasts based on eggs, compared to bagels, could reduce waist size by 34 percent.

Low protein leads to early hunger

A breakfast with too little protein causes blood sugar levels to fluctuate quickly after digestion, which can trigger hunger by 10 a.m. In contrast, a sufficient protein intake slows digestion, stabilizes blood sugar, and supports muscle mass, which continues to burn energy even at rest.

Fiber sources for a satisfying breakfast

Fiber from foods like oatmeal, whole grain bread, or fruits can contribute to a more filling breakfast. For more information on how to structure a satisfying morning meal, readers can refer to Doctissimo.