Endocrinologist Explains Why A High-Protein Breakfast Helps With Weight Loss And Cravings Starting your day with protein is one of the simplest ways to support weight loss

Breakfast is the first meal after your overnight fast, when your body has gone hours without eating or drinking. What you eat in the morning plays a key role in metabolic health, hunger cues, and energy levels.

As Dr. Alessia Roehnelt explains, “Starting your day with protein is one of the simplest ways to support weight loss, balance blood sugar, and stay full longer.” She adds that a high-protein breakfast helps “reduce cravings, stabilise energy, and set the tone for better choices all day.”

For those on a calorie-deficient diet, this becomes even more important. Extra, unaccounted-for calories from cravings can easily slow progress.

Replace Grain-Based Breakfast with Eggs

Carbohydrates often dominate breakfast, whether it is parathas, roti sabzi, toast, or even oatmeal. But Dr. Roehnelt suggests shifting the focus to protein.

Highlighting research findings, she says, “By replacing a grain breakfast with an egg breakfast, people ate fewer calories over the next thirty-six hours, and they lost more body weight and fat.”

This simple swap may help control appetite well beyond the morning hours.

How Much Protein Is Enough?

Dr. Roehnelt recommends aiming for about 30 grams of protein at breakfast. However, she offers a realistic perspective on relying only on eggs.

“Now, if you wanted to just eat eggs for a protein breakfast and get thirty grams, you would have to eat five whole eggs or two whole eggs plus about three-quarters of the egg whites,” she explains, adding, “I love eggs, but that’s a lot of eggs.”

What Should You Add to Your Plate?

Instead of depending on eggs alone, she suggests combining protein sources. A balanced option could include two eggs along with a cup of Greek or Icelandic yogurt, or a cup of cottage cheese.

Other protein-rich choices include seafood, meat, poultry, and dairy. Adding fibre is also key. Vegetables can make your meal more filling and help maintain steady blood sugar levels.