Do you begin your mornings with healthy intentions, treating your body like a temple, only to find yourself desperately hunting for chips, cookies, or processed snacks by afternoon? If this sounds familiar, you are certainly not alone in this daily struggle. Many individuals start their day determined to eat nutritious meals, but as hours pass, powerful junk food cravings take over, completely derailing their best dietary plans.
The Real Breakfast Culprit Behind Your Cravings
According to Dr Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, the primary reason for these relentless junk food cravings isn't lack of willpower—it's what you eat for breakfast. In his newsletter, Dr Sethi explains that if you constantly find yourself craving junk food throughout the day, the problem likely began with your morning meal.
"If you're constantly craving junk food throughout the day, the problem might be what you ate for breakfast," Dr Sethi stated. The Harvard-trained specialist reveals that when you start your day with sugary breakfast options like cereals, pastries, or toast, your glucose levels experience a rapid spike followed by a hard crash. This physiological rollercoaster leaves your body desperately seeking another quick energy fix—typically in the form of processed foods and sugary snacks.
"Here's what could really be happening: You started your day with sugar instead of protein, and now your body is on a blood sugar rollercoaster," the doctor explained, emphasizing that blaming yourself for weak willpower is misguided when the real issue lies in your breakfast choices.
The Protein Solution to Stop Cravings
So what's the actual solution to these unwanted cravings? The answer is surprisingly simple: eat more protein. Dr Sethi strongly recommends starting your day with a protein-rich breakfast to break the cycle of cravings and overeating.
"When you eat protein for breakfast, something amazing happens. You naturally eat less food throughout the day and your cravings for sugary and processed foods disappear," he revealed. This recommendation is supported by scientific evidence, including a 2011 study published in the journal Obesity by researchers at the University of Missouri, Columbia.
The research found that consuming a protein-rich breakfast can significantly reduce food cravings and prevent overeating later in the day. Heather Leidy, assistant professor in the MU Department of Nutrition and Exercise Physiology, explained: "Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer and, therefore, be less prone to snacking."
Professor Leidy further noted that people typically reach for convenient snack foods between meals, which are almost always high in sugar and fat, adding substantial calories to their diet. The findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating, particularly in young people.
What Should You Actually Eat for Breakfast?
Dr Sethi provides specific breakfast recommendations to help combat junk food cravings. The gastroenterologist suggests including eggs in your morning meal, as they are packed with protein—an average egg contains approximately 6–7 grams of protein. Other excellent options include Greek yoghurt with berries or oatmeal with nuts.
"Aim for 25–35 grams of protein. Studies show that people who eat a high-protein breakfast tend to eat less food over the course of the day. The protein keeps you full and satisfied for hours," Dr Sethi advised. This recommendation is further supported by a 2016 study published in the Journal of the Academy of Nutrition and Dietetics, which found that increased protein consumption is directly linked to feelings of fullness.
Richard D. Mattes, MPH, PhD, RD, Distinguished Professor and Director of Public Health in the Department of Nutrition Science, who led the investigation, explained: "A good deal of evidence suggests that protein activates satiety hormone release and so should be most strongly tied with fullness ratings."
Dr Sethi shared his personal approach: "I personally try to get 25–35 grams of protein per meal, especially at breakfast. This sets you up for steady energy and better food choices all day long." He added that one simple way to increase your protein intake in the morning is to add a handful of nuts to your breakfast, noting that "It's an easy way to boost protein and healthy fats that keep you full longer!"
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
