This morning ritual allowed her to go through menopause without regaining the lost pounds.
There are routines that change a life. At 57, Petra Genco found hers when she woke up: a breakfast that never changes. Its online community, with several million subscribers, is asking for more. Behind this story, a broader reality: the importance of a first meal rich in protein and well thought out to get you through the day.
In France, half of women between 45 and 65 are overweight or obese, according to Public Health France. Menopause is a pivotal moment: hormonal upheavals lead to a redistribution of fats, a slowdown in metabolism and a progressive loss of muscle mass. The phenomenon is documented by Inserm, which speaks of a “silent sarcopenia”, marked by muscle wasting that is sometimes invisible, but real. Result: many women notice weight gain even though they have not changed their habits.
For Petra Genco, the turning point came at the beach one summer, when she realized that her efforts to stay in shape were no longer enough. “I promised myself I would lose those extra pounds before my next vacation,” she says on Instagram. The path was not immediate. She had to experiment, adjust, look for what would work in the long term. In six months, she lost 13 kilos, and she says that her morning discipline has a lot to do with it.
His story illustrates an observation shared by many experts: breakfast is far from trivial. In France, 80% of adults take one, but often in a sweet version, made from industrial cereals, pastries or white bread. However, this type of meal triggers a rapid spike in blood sugar, followed by a sudden drop in energy. The effect is twofold: a feeling of hunger returns quickly and the temptation to snack sets in. Conversely, a protein-rich breakfast rich in fiber helps prolong satiety.
A study published in Obesity Research & Clinical Practice shows that consuming 30 grams of protein at breakfast significantly reduces cravings during the day. Other works, published in The American Journal of Clinical Nutritionconfirm that the presence of eggs or dairy products rich in protein improves appetite control and facilitates weight loss in postmenopausal women.
“It’s really easy to make, it takes about five minutes and it’s full of protein, so it will keep me full for a long time, stop me from snacking,” sums up the fiftieth anniversary. The recipe in question? Every morning, she cracks three eggs, gently scrambles them in a pan with a knob of butter, adds half a diced avocado and finishes with a generous dollop of fromage blanc. Sometimes, a few strawberries complete the plate.
Here, proteins stimulate the production of intestinal peptides like ghrelin and GLP-1, which regulate hunger. They also participate in the maintenance of muscle mass. Good fats, such as avocado, slow digestion and prolong satiety. As for fiber, it helps regulate blood sugar. In short, the perfect combo!
