Does eating breakfast help with cravings?

December 24, 2025 •

4 min read

Research has shown that consuming a high-protein breakfast can significantly reduce cravings for sweet and savory foods later in the day, especially for those who typically skip their morning meal. This highlights a powerful connection between starting your day with food and controlling appetite throughout the rest of it.

Quick Summary

Eating a protein-rich breakfast can positively influence appetite-regulating hormones and the brain's dopamine response, leading to decreased food cravings and better satiety later on.

Key Points

Balanced Meals Reduce Cravings: Eating breakfast helps regulate appetite hormones, reducing hunger and suppressing cravings later in the day.
High-Protein Is Superior: A protein-rich breakfast is more effective at promoting fullness and stabilizing blood sugar than one high in refined carbohydrates.
Dopamine Plays a Role: Breakfast consumption, particularly protein, increases dopamine levels in the brain, helping to control reward-driven eating behaviors.
Avoids the Mid-Day Crash: Skipping breakfast or eating a sugary one can lead to blood sugar crashes that trigger intense cravings and poor food choices.
Reduces Evening Snacking: Regular breakfast consumption is linked to a reduction in unhealthy, high-fat snacking in the evening.
Improves Overall Diet Quality: Breakfast eaters tend to have better eating habits overall and are more likely to meet daily nutrient recommendations.

The Science Behind Breakfast and Cravings

Starting your day with breakfast is often recommended, and its impact on managing food cravings is supported by scientific evidence. This effect is rooted in the complex interaction of hormones and brain chemicals that regulate hunger, fullness, and how we perceive food rewards. Understanding these mechanisms reveals why breakfast can be crucial for controlling cravings.

The Hormonal Connection: Ghrelin and PYY

Key hormones in appetite control include ghrelin and peptide YY (PYY). Ghrelin, the 'hunger hormone', increases during fasting to signal the need to eat. PYY, a satiety hormone, rises after meals to induce fullness. Skipping breakfast keeps ghrelin levels elevated longer, increasing hunger and the desire to eat later. A protein-rich breakfast, however, significantly increases PYY, promoting sustained fullness and keeping ghrelin in check.

The Brain's Reward System: Dopamine and Hedonic Hunger

Cravings are also linked to the brain's reward system, influenced by dopamine. Eating enjoyable, high-calorie foods releases dopamine, creating a rewarding feeling that encourages future cravings. Studies indicate that breakfast, particularly high in protein, can enhance brain chemicals related to reward. By satisfying the reward center with a nutritious meal, you can decrease the urge for high-sugar and high-fat foods later. Protein is vital as it contains tyrosine, a dopamine precursor. For individuals with overweight or obesity, dopamine responses might be less pronounced, requiring more food for satisfaction. A protein-rich breakfast can help regulate this, improving control over food motivation.

The Macronutrient Factor: Protein vs. Carbohydrates

The type of breakfast matters. Refined carbohydrates (like sugary pastries) cause rapid blood sugar fluctuations, leading to subsequent crashes and intense sugar cravings. A high-protein breakfast is more effective for craving control. Protein is more thermogenic and promotes greater satiety than carbohydrates or fats. A breakfast with at least 30 grams of protein has shown superior results in reducing cravings compared to lower-protein options.

Practical Strategies for a Craving-Crushing Breakfast

Incorporating a protein-rich breakfast is achievable with these strategies:

Choose Complete Protein: Include foods like eggs, Greek yogurt, or cottage cheese that offer essential amino acids for dopamine production.
Add Fiber: Combine protein with fiber from whole grains (oatmeal), fruits, and vegetables to stabilize blood sugar and support gut health.
Include Healthy Fats: Add healthy fats from nuts, seeds, or avocado for increased satiety and nutritional value.
Prepare Ahead: For busy mornings, have easy options ready, like protein overnight oats or a make-ahead breakfast skillet.

Skipping Breakfast vs. High-Protein Breakfast


Feature	Skipping Breakfast	High-Protein Breakfast	Effect on Cravings
Ghrelin (Hunger Hormone)	Levels remain elevated, increasing hunger signals early in the day.	Levels are suppressed, reducing morning hunger signals.	Increased cravings, especially for high-energy foods.
PYY (Satiety Hormone)	Low production, resulting in diminished feelings of fullness throughout the day.	Significantly increased, leading to greater and more sustained feelings of fullness.	Decreased cravings due to improved satiety.
Dopamine Response	Can be blunted, requiring more highly palatable food to feel rewarded, driving overconsumption.	Boosted levels help regulate reward-driven eating, reducing the desire for junk food.	{Link: BMC Nutrition Journal nutritionj.biomedcentral.com}.
Evening Snacking	Often leads to higher evening energy intake, particularly from unhealthy, high-fat snacks.	Studies show a reduction in unhealthy evening snacking behavior.	Less desire for late-night, calorie-dense snacks.
Blood Sugar	Can experience reactive hypoglycemia later in the day due to a previous high-glycemic-load meal or prolonged fasting, triggering cravings.	More stable blood sugar levels, preventing crashes that lead to urgent cravings for sugar.	Stable energy prevents sudden, intense cravings.

Conclusion: Your Morning Meal's Role in Appetite Control

The evidence supports that eating breakfast, especially a protein-rich one, effectively manages cravings. It works by regulating appetite hormones like ghrelin and PYY and positively influencing the brain's dopamine-driven reward system. {Link: BMC Nutrition Journal nutritionj.biomedcentral.com}.

For more in-depth research on the effects of a high-protein breakfast, explore studies like this one from the National Institutes of Health PMC3718776.

How to Build a Craving-Crushing Breakfast

Embrace Protein Power: Start with eggs, Greek yogurt, or cottage cheese to boost satiety and reduce hunger hormones effectively.
Pair with Fiber-Rich Carbs: Combine protein with whole grains like oatmeal or a slice of whole-wheat toast to maintain stable blood sugar levels and prevent crashes.
Add Healthy Fats: Include a source of healthy fats, such as avocado, nuts, or seeds, to increase meal satisfaction and fullness.
Prepare in Advance: For busy mornings, make overnight oats or a breakfast skillet ahead of time to ensure you don't skip this crucial meal.
Stay Hydrated: Drink water with your breakfast, as thirst can sometimes be mistaken for hunger or cravings.
Monitor Your Energy Levels: Pay attention to how different breakfasts affect your energy and cravings throughout the day to find what works best for you.
Focus on Whole Foods: Prioritize nutrient-dense whole foods over highly processed options, as this supports overall health and appetite regulation.

Frequently Asked Questions

A protein-rich breakfast is most effective. Aim for at least 30 grams of protein from sources like eggs, Greek yogurt, or cottage cheese, combined with fiber-rich carbohydrates from whole grains or fruit.

Yes, skipping breakfast can cause hunger hormone (ghrelin) levels to remain high and dopamine responses to become blunted, leading to increased cravings for high-fat and high-sugar foods later on.

Protein increases satiety hormones (like PYY), promotes longer-lasting fullness, and provides the building blocks for dopamine, which helps regulate the brain's reward system and reduce cravings.

No, a breakfast high in refined sugar can cause a quick spike and crash in blood sugar, which often triggers intensified cravings shortly after.

Yes, several studies show that eating a substantial breakfast can lead to a significant reduction in unhealthy snacking later in the evening, as overall appetite is better controlled.

Eating breakfast, particularly with adequate protein, helps to normalize the brain's dopamine response. This can reduce the powerful reward signals associated with junk food, making it easier to resist cravings.

Even a smaller, balanced breakfast is better than skipping entirely, as it helps to kickstart metabolic processes and begin regulating appetite hormones. However, a larger, protein-rich breakfast provides greater and more sustained benefits.