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Still skipping breakfast to lose weight? A new study published this month in Nutrition Journal makes an important point: it’s not whether or not you eat breakfast, but what you eat for breakfast that makes all the difference.

Researchers from the University of Missouri recently monitored women between the ages of 18 and 55 to determine how eating (or not eating) breakfast affected blood glucose and insulin control throughout the day. Participants ate one of three different meal options—a pancake meal with three grams of protein (high-carb, low-protein); a sausage and egg breakfast skillet with 30 grams of protein (high-protein); or a sausage and egg breakfast skillet with 39 grams protein (highest-protein)—or only water.

After analyzing the results, the research team found that eating a high-protein breakfast was most effective for helping to maintain healthy blood sugar levels and control cravings (especially for sweets) later in the day. Higher amounts of protein were directly linked to fewer post-meal spikes in blood sugar and associated with healthy weight management and a reduced risk of developing diabetes. In contrast, the high-carb and water-only groups showed frequent spikes in blood sugar a steady rise in cravings throughout the day.

Need a delicious, protein-packed breakfast idea? Try this Savory Salmon Frittata recipe!

frittataSavory Salmon Frittata
Serves 2

Ingredients:

1 tsp. coconut oil
¼ cup sweet onion, diced
¼ cup (fresh or frozen) steamed corn kernels
One 4-oz. can salmon, drained
1 ripe tomato, diced
¼ cup red bell pepper, chopped
2 large eggs, lightly beaten
4 cups fresh spinach, stems trimmed
¼ cup avocado, sliced
¼ cup salsa
1 tbsp. fresh mint or basil leaves, chopped
Pinch of salt
Freshly ground black pepper
3 tbsp. shredded cheddar cheese (optional)

Directions: Preheat broiler. In a large ovenproof skillet, heat coconut oil over medium heat. Add onion; cook until softened (about 3 minutes). Add corn, salmon, tomato, and bell pepper; gently stir and continue to cook about 4 minutes more. Pour eggs over mixture; cook on medium heat for another 4 minutes. Place skillet in broiler; broil 1 to 2 minutes until the eggs are light golden brown on top (watch carefully). Remove from broiler, cut frittata into wedges and serve over spinach. Top with avocado and salsa (and cheese, if desired). Sprinkle with fresh herbs, salt, and pepper.

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Are you ready to get off the dieting roller coaster and learn the secret to permanent weight loss? Tune in to The Dr. Oz Show tomorrow to watch digestive care expert Brenda Watson discuss the connection between your weight and gut bacterial balance—the subject of her new book, The Skinny Gut Diet.

The human digestive tract is home to 100 trillion bacteria that play a vital role in maintaining optimal digestion and overall health. As it turns out, the balance of these bacteria determines whether or not you will gain weight and crave certain foods. During tomorrow’s episode Brenda will discuss the two main groups of bacteria in your gut—what she calls the “Fat bacteria” and the “Be Skinny bacteria.” When your level of “Fat bacteria” increase and your “Be Skinny bacteria” go down, you are more likely to gain weight. Fortunately, you have the power to bring your gut bacteria back into balance.

Listen as Brenda lays out a simple plan to help you balance your gut for successful weight loss. You will find out how to feed the good “Be Skinny bacteria” in your gut and starve the bad “Fat bacteria,” all while actually eliminating calories from your daily diet. In addition, you’ll learn how to eat what Brenda calls living foods—those foods that will help you replenish your good bacteria.

If you are tired of restricting calories and following diets that leave you hungry and craving sweets and snacks, don’t miss Brenda on The Dr. Oz Show tomorrow to discover a smarter, healthier way to achieving your ideal weight.

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