The Tamesis
I used to go to bed thinking about breakfast. Overnight oats, banana pancakes, sourdough toast, berry smoothies…you name it, I’ll consider it. The meals I design are usually sweet, dipped in a teaspoon of maple syrup, filled with fruit, and high in carbs. For fat, add a little peanut butter or almond butter on the side. But despite all the planning—and trying to do everything right—I would often feel hungry an hour after finishing my meal and look for something to tide me over before lunch. Not ideal. It wasn’t until I decided to properly evaluate my breakfast choices that I realized what I was missing: protein, and lots of it.
Realizing that sudden morning hunger pangs could be caused by dramatic spikes and drops in blood sugar, I decided to completely change my breakfast routine. I would prioritize protein-rich food sources like whole eggs, lean meats, beans, and legumes, plus enough fat to support my hormones, brain, and energy over grain-based cereals and breads.
If you want to build muscle and strength, current NHS guidelines recommend 0.75g of protein per pound of body weight per day, but this number may vary depending on your age and general activity level. “Eating a moderate amount of protein for breakfast can help balance blood sugar and energy,” says nutritionist and Artah founder Rhian Stephenson, who tends to recommend closer to 1.2 grams of protein per pound of body weight per day to her clients. “Additionally, research shows that consuming enough protein ahead of time can increase feelings of fullness and reduce cravings throughout the day.”
I now know that the breakfast I used to make, while delicious, was too sweet, prompting my pancreas to pump insulin in response to the sudden flood of sugar. Also, because they are low in protein, the feeling of fullness only lasts for an hour or two at most. That is, until I made the switch. Here are all the changes I noticed.
Prolonged feeling of fullness
I used to be around my desk looking for something to eat before 10am. Had breakfast just 90 minutes ago and was frustrated with hunger again. Since switching to egg waffles (scrambled eggs baked with feta, chili oil, and peas) and a few chicken sausages for breakfast, I can stay until 1 or 2 in the afternoon without any morning hunger pangs bothering me. When I’m at home and not in a rush to go out, I’m obsessed with vegetable omelets with Parmesan and Tabasco sauce.
What these foods are noticeably lacking, however, is the right amount of fiber—another cornerstone of satiety and blood sugar control. As a quick fix, I’ve been relying on supplements or plain psyllium husks and adding more legumes, grains and vegetables to my midday and evening meals.
Reduce food noise
The food noise is horrible. For the uninitiated, persistent, intrusive, or repetitive thoughts about food can make it difficult to focus on other things. “Food noise isn’t just a desire to eat, but an internal dialogue that includes everything from anxiety about weight control to seeking comfort through food,” explains psychologist and psychotherapist Dr. Anna Merolle. “For me, prioritizing protein in the morning and feeling fuller for longer calms the background noise.” It’s not a magic bullet, but I’ve found it to be an effective tool in managing my symptoms, especially when my blood sugar isn’t on a rollercoaster ride that adds fuel to the food noise fire.
