Protein. A slew of research shows that a high-protein breakfast, like eggs and bacon, trumps high-carb eats such as cereal. In addition to helping you feel fuller after your meal, the effects last all day long. A recent study in the American Journal of Clinical Nutrition found that people who ate a high-protein breakfast consumed fewer high-fat and high-sugar snacks in the evening compared to those who started their day with a lower-protein meal.
Another recent study found that high-protein breakfast eaters have better control over glucose and insulin levels, which can keep cravings in check and may lower your risk of developing diabetes. Mike Roussell, Ph.D., a nutrition advisor, suggests downing about 30 grams of protein at breakfast from foods such as eggs, turkey, Greek yogurt, or a smoothie. You could even consider eating last night’s dinner leftovers for breakfast, which tend to contain more protein than other meals. Source: Men's / Women's Health Magazine.