How Protein at Breakfast Can Help You Lose Weight
Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is the easiest and most effective way to lose weight.
Should You Eat Breakfast?
In the past, skipping breakfast has been associated with weight gain.
This may also depend on the quality of the breakfast. Even if the stereotypical breakfast (like high-sugar breakfast cereal) has no effect on weight, a breakfast that is high in weight loss friendly protein may have different effects.
Bottom Line: Recommendations to eat or skip breakfast have no effect on weight. However, the same may not apply to a high-protein breakfast.
How Protein Helps You Lose Weight
Protein is the single most important nutrient for weight loss.
One study in women showed that increasing protein intake from 15 to 30 percent of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (9).
Another study found that increasing protein to 25 percent of total calories reduced late-night snacking by half and obsessive thoughts about food by 60 percent (10).
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
Bottom Line: Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.
High-Protein Breakfasts Help You Eat Less Later
Many studies are examining how protein at breakfast affects eating behavior.
Protein also helps you feel full. This is because it activates the body's signals that curb appetite, which reduces cravings and overeating.
Bottom Line: High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormones, leading to reduced hunger and cravings.
How Protein at Breakfast Helps You Lose Weight and Belly Fat
High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat.
One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months.
The higher-protein breakfast group lost 3.9 percent of their body weight (about 2.4 kg or 5.3 lbs), while the lower-protein group lost only 0.2 percent (0.1 kg or 0.2 lbs) (23).
In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories.
After 8 weeks, those eating the egg breakfast had a 61 percent higher reduction in BMI, 65 percent more weight loss and a 34 percent greater reduction in waist measurements (25).
Bottom Line: Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.
Protein May Slightly Boost Your Metabolism
Speeding up your metabolism can help you lose weight, as it makes you burn more calories.
Your body uses much more calories to metabolize protein (20-30 percent) than carbs (5-10 percent) or fat (0-3 percent) (4).
A high protein diet can also help prevent muscle loss during calorie restriction and partly prevent the reduction in metabolism that often comes with weight loss, often referred to as “starvation mode" (11, 30, 31, 32, 33).
Bottom Line: A high protein intake has been shown to boost metabolism by up to 100 calories per day. It can also help you maintain muscle mass and a high metabolism when you restrict calories.
Which High-Protein Foods Should You Eat For Breakfast?
In short, eggs.
Eggs are incredibly nutritious and high in protein. Replacing a grain-based breakfast with eggs has been shown to help you eat fewer calories for the next 36 hours and lose more weight and body fat (4, 11, 15).
For a complete list of high-protein foods, read this article.
Here are a few examples of high-protein breakfasts that can help you lose weight:
- An omelette: with cottage cheese and spinach (my personal favorite).
- Stir-fried tofu: with kale and dairy-free cheese.
- Greek yogurt: with wheat germ, seeds and berries.
Protein pancakes are also a very popular breakfast food at the moment.
Bottom Line: Eggs make a great, high-protein breakfast. However, other high-protein breakfast foods are also good choices.
If You Eat Breakfast, Make it High in Protein
If you do choose to eat breakfast, eat one that is rich in protein.
The protein content of the breakfast meals in the studies above ranged from 18 to 41 percent of calories, with at least 20 total grams of protein.
This article was reposted from our media associate Authority Nutrition.
YOU MIGHT ALSO LIKE
As the world continues to navigate the line between reopening and maintaining safety protocols to slow the spread of the coronavirus, rapid and accurate diagnostic screening remains critical to control the outbreak. New mobile-phone-based, self-administered COVID-19 tests being developed independently around the world could be a key breakthrough in making testing more widely available, especially in developing nations.
- FDA Approves First In-Home Test for Coronavirus - EcoWatch ›
- When Should You Get a COVID-19 or Antibody Test? - EcoWatch ›
- Trump Plans to End Federal Funding for COVID-19 Testing Sites ... ›
EcoWatch Daily Newsletter
- Trump Insider Embeds Climate Denial Into Agency Reports ... ›
- Climate Denier Is Named to Leadership Role at NOAA - EcoWatch ›
New Jersey is one step closer to passing what environmental advocates say is the strongest anti-plastic legislation in the nation.
Did you know that nearly 30% of adults do, or will, suffer from a sleep condition at some point in their life? Anyone who has experienced disruptions in their sleep is familiar with the havoc that it can wreak on your body and mind. Lack of sleep, for one, can lead to anxiety and lethargy in the short-term. In the long-term, sleep deprivation can lead to obesity, diabetes, and cardiovascular disease.
Fortunately, there are proven natural supplements that can reduce insomnia and improve quality sleep for the better. CBD oil, in particular, has been scientifically proven to promote relaxing and fulfilling sleep. Best of all, CBD is non-addictive, widely available, and affordable for just about everyone to enjoy. For these very reasons, we have put together a comprehensive guide on the best CBD oil for sleep. Our goal is to provide objective, transparent information about CBD products so you are an informed buyer.
The House of Representatives passed a sweeping bill to boost clean energy while phasing out the use of coolants in air conditioners and refrigerators that are known pollutants and contribute to the climate crisis, as the AP reported.
- Renewable Energy Could Power the World by 2050 - EcoWatch ›
- Net Zero U.S. by 2050? House Dems Unveil Sweeping Climate ... ›
- Delayed Senate Energy Bill Promotes LNG Exports, 'Clean Coal ... ›