Dr. Lee Jin-bok, a family medicine specialist with 25 years of experience treating obesity in South Korea, shared on the YouTube channel The God of Health that simply changing breakfast can stabilize blood sugar levels and help flatten the stomach.

"Protein in the morning is very important, helping to build muscle, and is also essential for the production of hormones and cells," he said, adding that good quality protein promotes the release of a substance in the gut called incretin, which increases satiety and reduces food intake throughout the day.

Here are three healthy, protein-rich breakfast options to help you manage your weight and stay energized.

Eggs

Eggs contain a full range of nutrients, except for vitamin C and fiber. In particular, they are rich in choline, a compound that supports fat breakdown and brain function.

Some people worry about the cholesterol in eggs, but Dr. Lee said that although eggs contain components that increase cholesterol, they also contain compounds that lower it. "There is no need to worry too much," he said.

For healthy individuals, two or three eggs a day are sufficient. Those with high cholesterol who are taking medication can eat up to two; if not on medication, they should eat one egg.

Eggs are rich in choline, a compound that supports fat breakdown and helps maintain a healthy weight. Photo: Bui Thuy

Beans

Dr. Lee calls beans "the best source of plant-based protein". They are not only a source of high-quality protein but also come in many forms. Soybeans, for instance, can be found as tofu, unsweetened soy milk, fermented soybeans, soybean curd, and natto.

He also noted that beans are rich in fiber, which helps slow down blood sugar spikes. Their glycemic index (GI) is very low—29 for lentils, 30 for black beans, and 24 for kidney beans. Foods with a GI of 55 or less are considered low, 55-69 are medium, and 70 or more are high.

Greek yogurt

Greek yogurt is made by straining regular yogurt to remove whey, the liquid containing natural sugars and potential allergens.

Dr. Lee recommends Greek yogurt as a protein-rich option but emphasizes the importance of checking the label. "Make sure it is sugar-free and has less than 10 g of carbohydrates, ideally 5 g or less," he said. The recommended fat content is 3 g or less.

My Y (According to The Korea Times)