As you age, especially after 40, your body’s metabolism slows down, making weight management more difficult. Fortunately, a simple breakfast adjustment can help you burn about 300 more calories a day, helping you maintain a healthy body and vitality. Registered dietitian Jamie Luu shared this key strategy for changing your eating habits, let’s take a look.
Why is breakfast so important?
Breakfast is the starting point of energy for the day. A reasonable breakfast can not only stabilize blood sugar, but also regulate hormones to avoid overeating throughout the day. Especially after the age of 40, fluctuations in hormones such as insulin and cortisol in the body are more likely to cause fat accumulation, so a reasonable diet becomes the key.
High-protein, low-carb breakfast options
Jamie recommends replacing traditional high-carb or sugary breakfasts with low-carb, high-protein breakfasts, such as replacing bread, desserts, etc. with protein-rich milkshakes. The low glycemic index of this type of food slows down the release of blood sugar, reduces insulin secretion, and avoids sudden rises and falls in blood sugar.
- Thermic effect of protein
The thermic effect of protein is much higher than that of carbohydrates and fats, which means that the body burns more calories when digesting and metabolizing protein, increasing the resting metabolic rate. - Stabilized hormone levels
Stable blood sugar and insulin levels reduce the release of stress hormone cortisol, which is an important driver of abdominal fat accumulation.
Scientific research support
A clinical study at the University of Alberta showed that participants who chose high-protein shakes for breakfast had significantly increased resting energy expenditure (REE), gained a metabolic advantage, and burned more calories.
In addition, these shakes often contain bioactive compounds from natural ingredients, such as isoflavones and polyphenols, which further indirectly promote calorie burning.
Practical breakfast pairing suggestions
Try mixing the following ingredients to make a delicious and nutritious high-protein smoothie:
- Almond milk
- Almond butter
- Frozen raspberries
- Spinach
- Cinnamon powder
This smoothie is not only low in carbs and high in protein, but also rich in antioxidants and fiber, helping you speed up your metabolism from the morning.
After the age of 40, the body’s metabolic rhythm will inevitably slow down, but through scientific and reasonable dietary adjustments, you can still control your weight and health. As one writer said: “Change starts with breakfast.” Use a high-protein, low-carb breakfast to wake up your body and ignite the vitality and fat-burning potential of the day.
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