Protein-rich breakfast helps curb appetite

Eating a protein-based breakfast such as eggs and nuts can curb hunger throughout the morning, helping you to avoid overeating later in the day, a new study has found.
Researchers found that eating high protein sausage and egg-based breakfasts curbed hunger compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in women aged between 18 to 55 years old.
"Eating a breakfast rich in protein significantly improves appetite control and may help women to avoid overeating later in the day," said Kevin C Maki, principal investigator of the study and a research scientist with Biofortis Clinical Research, a Merieux NutriSciences company.

In the study, all of the breakfast meals contained approximately 300 calories and similar quantities of fat and fibre. The protein-rich breakfast bowls contained 30 to 39 grams of protein.
Participants completed questionnaires to rate aspects of appetite - such as hunger, fullness, and desire to eat - before breakfast and at 30 minute intervals between breakfast and lunch.
A standard lunch meal of tortellini and sauce was served and subjects were asked to eat until comfortably full.

Study participants had improved appetite ratings (lower hunger, more fullness, less desire to eat) throughout the morning after eating each protein-rich breakfast, and also ate fewer calories at lunch, compared with the low-protein breakfast and breakfast skipping (water only).

"In the USA, many people choose to skip breakfast or choose low protein foods because of lack of high protein convenient choices," said Heather Leidy, an assistant professor specialising in appetite regulation at the University of Missouri and a co-author on the study.
"These results demonstrate that commercially prepared convenient protein-rich meals can help women feel full until lunch time and potentially avoid overeating and improve diet quality," Leidy said.
The research was presented at The Obesity Society's annual scientific meeting in Atlanta.