Don’t let a cartoon toucan or the guy who runs the corner donut shop fool you—eating cereals, donuts, waffles and other sugary, carb-laden foods at breakfast is a great way to spike and crash your blood sugar and bring your metabolism to a screeching halt. Instead, try a protein-rich breakfast that includes eggs, lean steak or Greek yogurt. Protein (whether eaten at breakfast or at other times) requires a lot of energy to break down and digest.

So just the act of eating protein can crank up your metabolism. Plus, people who eat protein at breakfast tend to ingest less calories throughout the remainder of the day. So not only are you burning more calories by eating protein, you’re also likely to take fewer calories in overall.

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