People who begin the day with a breakfast that includes a protein-based food and is relatively low in carbohydrates are better able to control their caloric intake for the rest of the day. During one study, twelve overweight boys were given either instant oatmeal (high carbohydrate) or a vegetable omelet (eggs = protein) and fruit for both breakfast and lunch. For the rest of the day, the boys ate whatever they wanted. During the five hours after lunch, the boys who ate oatmeal consumed 81 percent more calories than the omelet eaters. Although refined carbohydrates – such as those found in white bread, bagels, cereals and donuts – seem to fill us up, they actually make us hungrier later on because they interfere with our blood sugar regulation. For a healthy meal that helps you feel full longer, add protein – especially to your breakfast.