for Breakfast Allays Appetites All Day
than nine in 10 Americans surveyed recently echoed the truism that
breakfast is the most important meal of the day, but fewer
than half reported eating breakfast every day.
majority may be motivated to change their habits, should they hear
the results of a small clinical trial.
Americans consume only about 15 percent of their recommended daily
protein intake at breakfast.
findings from a small clinical trial which affirm the satiating
effects of higher-protein breakfasts may prompt weight-conscious
people to try protein-based breakfasts.
pilot study was designed to test the effect of high-protein breakfast
fare on appetites throughout the day.
researchers involved used eggs and lean bacon to test the effects
of protein-based breakfasts on appetites ... probably because the
study was funded by the American Egg Board.
the results should apply to significantly healthier high-protein foods
such as Salmon sausage or lower-sodium brands of smoked fish (like
at breakfast proves satisfying throughout the day
study was conducted by scientists from Purdue University and the University
of Kansas Medical Center.
pilot trial involved nine overweight or obese men who ate reduced
calorie diets containing varying proportions of protein (Leidy HJ
et al. 2008):
protein intake (11-14 percent of calories).
protein (18-25 percent of calories).
tested the effect of consuming the increased protein diet
at specific meals breakfast, lunch or dinner or spaced
evenly throughout the day.
out that the participants feeling of fullness was greatest and
most sustained throughout the day when the additional protein
from eggs and lean Canadian bacon was eaten at breakfast, versus
lunch or dinner.
concluded that when people ate these high-protein foods for breakfast
they had a greater sense of sustained fullness throughout the day,
compared to when more protein was eaten at lunch or dinner.
author Wayne W. Campbell, Ph.D., made this observation in a press
is a growing body of research which supports eating high-quality protein
foods when dieting to maintain a sense of fullness. This study is
particularly unique in that it looked at the timing of protein intake
and reveals that when you consume more protein may be a critical piece
of the equation. (ENB 2008)
fit with prior studies favoring higher-protein breakfasts
study adds to a growing body of research on the benefits of eating
high-quality protein for weight management.
ago, we covered the results of studies pitting high-carb diets against
high-protein diets, in which the latter won out, with supplemental
omega-3s adding extra benefits.
research provides further evidence to support its findings:
adults who ate two eggs for breakfast as part of a reduced-calorie
diet lost more weight and felt more energetic than those who ate
a bagel breakfast of equal calories (Vanderwal JS et al 2008).
calorie-restricted diet with additional protein resulted in persistent
post-meal feelings of fullness and improved overall mood. The same
study also found that a higher level of protein intake was more
effective in maintaining lean body mass during weight loss (Leidy
H et al. 2007).
the phrase high-quality protein foods in Dr. Campbells
quote cant be applied to bacon or other processed red meats
very credibly. (See the sidebar above, titled What's the best
protein to start your day?)
sources exert varied effects on body fat, weight, and health
study was funded by the American Egg Board, so its unsurprising
that the press release announcing its results included breakfast protein
tips slanted toward eggs and (lean) bacon.
are pretty healthy choices, especially if you choose ones labeled
as being high in omega-3s. In fact, a recently released study affirms
the heart-healthy status of eggs.
little doubt that fish offer a healthier protein alternative to bacon,
pork sausage or other red and processed breakfast meats.
fish are high in omega-3s, which appear to exert beneficial effects
on aspects of metabolism related to fat storage and weight gain.
you bring the whole grain bagels, and well
supply the Salmon and Sablefish!
consider organic whole foods from both plant and animal kingdoms
to be a major key to superior health. We also think it's terribly
important to eat fish at least twice a week to get the essential
fatty acids. Here at our house, we only eat wild Alaskan salmon
and other wild seafoods from our friends at Vital Choice. Click
here to visit Vital Choice Seafood.
Egg Nutrition News Bureau (ENB). September 3, 2008. New study reveals
higher protein breakfast may help dieters stay on track. Accessed
online September 5, 2008 at http://www.eurekalert.org/pub_releases/2008-09/epr-nsr090208.php
* Leidy HJ, Bossinghama MJ, Mattesa RD, Campbell WW. Increased dietary
protein consumed at breakfast leads to an initial and sustained feeling
of fullness during energy restriction compared to other meal times.
Brit J Nutr. Published online by Cambridge University Press September
* Vanderwal JS, Gupta A,Khosla P, Dhurandhar NV. Egg breakfast enhances
weight loss. Int J Obes. Advance online publication 5 August 2008;
* Leidy HJ, Carnell NS, Mattes RD, Campbell WW. Higher protein intake
preserves lean mass and satiety with weight loss in pre-obese and
obese women. Obesity (Silver Spring). 2007 Feb;15(2):421-9.
* International Food Information Council. 2008 Food & Health Survey:
Consumer Attitudes toward Food, Nutrition & Health. Published
online at http://www.ific.org/research/foodandhealthsurvey.cfm
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