Eat A Protein Packed Breakfast For Weight Loss Benefits
Skipping breakfast has been shown to be associated with a higher risk of obesity. A recent study suggests that eating a high-protein breakfast may help people keep the weight down by increasing feelings of satiety (feeling "full"), reducing activity in the part of the brain that deals with hunger hormones, and lowering the amount of evening snacking.
The study included 20 overweight or obese women between the ages of 18 and 20 who normally skipped breakfast. For six days, one third of the group skipped breakfast, one third ate a normal-protein breakfast of cereal, and the last third ate a high-protein breakfast of eggs and lean beef.
All of the breakfasts had 350 calories and the same amount of fiber, dietary fat, energy density, and sugar.
On the seventh day, all of the participants underwent a 10 hour testing day which included appetite and satiety questionnaires, MRI brain scans, dinner, and evening snacking.
The researchers found that both breakfast groups showed higher levels of satiety and reduced hunger hormones, but that the high-protein group had stronger results. Additionally, only the high-protein group consumed fewer high-fat, high-sugar snacks in the evening.
This study was conducted by researchers at the University of Missouri. It was published in the April 2013 issue of The American Journal of Clinical Nutrition.
Eating breakfast isn’t the only way to improve feelings of satiety and lose weight. Previous studies have linked olive oil consumption, eating carbohydrates at night, taking algae supplements, and increasing fiber intake with weight loss benefits.