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Drink This at Breakfast and You'll Eat Less Later

Tip of the Day from RealAge
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The key to not overeating at lunch is to choose carefully at breakfast. And here's a beverage choice that may help: skim milk.

In a study, overweight people who drank skim milk instead of fruit juice at breakfast ate about 9 percent fewer calories at their midday meal.

The Skinny on Skim Milk
The group of overweight men and women had a couple of slices of toast with margarine and jam along with their milk or juice. And even though both breakfasts supplied an equal number of calories, the milk drinkers still ate less at lunch. They simply felt more satisfied. (Watch this video for more simple tricks for controlling your weight while still feeling satisfied.)

Protein Power
So what's so special about the moo? Could be several things. Milk has 8 grams of protein per serving (juice has less than 1), and protein controls appetite better than carbs do. Protein may also dial down hunger-related hormones better than carbs or fats, and protein's appetite-suppressing abilities peak several hours after you've consumed it. Yep, just in time for your next meal. Finally, milk's more viscous than juice, which helps make it more satisfying. (Find out which health claims about milk are true -- and which ones aren't -- in this RealAge review.)

Not into milk? Here are a few more options for getting some appetite-controlling protein into a balanced morning meal:

Wondering how many calories or how much protein or fat is in that favorite family recipe of yours? Use the Recipe Calculator at SparkRecipes.com to enter the ingredients and find out.

RealAge Benefits

Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

References

Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. Dove, E. R. et al., American Journal of Clinical Nutrition 2009 Jul;90(1):70-75.

Actively patrolling your health can make your RealAge as much as 12 years younger. Take the RealAge Test  Copyright 2010 RealAge

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