Dietitians and other health professionals have long stressed the importance of breakfast. For many people because of their busy lifestyles they find it difficult to follow these recommendations. But what does the science say, is early morning breakfast really better for your health? And what should this breakfast consist of? It turns out if your goal is to reduce hunger and manage body composition, you’ll be better off adding extra bacon to your plate instead of a muffin.
In the study 57 adolescents (average age of 19) that were overweight/obese (average BMI was 29) and normally skipped breakfasts did a 12 week study comparing the effects of a normal-protein breakfast (np) to a high protein breakfast (hp) on appetite control, food intake, and body composition. There was also a third control group that skipped breakfast as normal. The np and hp breakfast had the same calorie content but the np breakfast had only 13 g of protein whereas the hp breakfast had 35 g of protein. The results of the study showed that hp breakfasts prevented mass gain, daily caloric intake, and reduced daily hunger cravings. The np breakfasts and meal skipping groups did not experience any of these effects.
The take home point to learn from this study is that if someone is concerned about weight management or hunger control, they can benefit from consuming high protein breakfasts. Protein rich breakfasts have higher thermic effects than typical
carbohydrate rich breakfasts and provide more satiety which make adherence to diets easier for most people. Some quick easy high protein breakfast meals one can consume include eggs, greek yogurt, and cottage cheese.
Leidy, H., Hoertel, H., Douglas, S., Higgins, K., & Shafer, R. (n.d.). A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity.
Erick Avila, owner of www.ergogenichealth.com a company that provides individualized training programs and nutritional consultations for athletic events and weight loss. Erick works as a strength & conditioning coach/nutritionist with a variety of professional boxers including two ranked in the top 50 of their respective weight divisions. He’s experienced having worked in both sport and clinical settings, with focuses ranging from general weight loss to hormonal optimization. Erick has bachelors degrees in Exercise Science & Nutritional Science.