High protein breakfasts help you lose fat
Did you know ? High protein breakfasts help you lose fat. Nutrimuscle tells you all about the subject.
High protein breakfasts are good for your health
If the importance of breakfast is no longer to be demonstrated, it seems that more and more "specialists made in the internet" are advising to avoid protein in the morning. Here are further scientific studies that completely challenge these fanciful claims.
For 12 weeks, overweight adolescents were given a breakfast that provided either:
- 35 g of high organic quality protein;
- 13 g of high organic quality protein;
- No breakfast at all.
Skipping breakfast increases your risk for diabetes (1-2).
On the contrary, a high-protein breakfast helps to better stabilize his blood sugar levels, while avoiding episodes of hyperglycemia. These spikes in blood sugar recur throughout the day for no apparent reason in people who have not had breakfast.
You must exceed an intake of 30 g of protein to fully reap the health benefits of breakfast (1).
With only 13 g of protein at breakfast, individuals spend almost 5 hours in hyperglycemia (an episode very harmful to health, because having too much sugar in the blood is toxic for all our cells). With 35g of protein at breakfast, they only spend 24 minutes a day in hyperglycemia (1).
High-protein breakfasts help you lose fat
High-protein breakfasts help with weight loss because they prevent the release of hormones that increase appetite (3 - 5).
This effect is long lasting throughout the day.
Eventually, teens who ate high-protein breakfasts regularly lost weight because they ate less than others when no one asked them to either diet or be careful.
It is therefore quite naturally, without effort, that they obtained better control of their appetite thanks to proteins. Over the 12-week period, only the group taking 35g of protein lost fat, while the other two groups gained fat (3).
(1) Bauer LB. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity 2015 June.
(2) Alwattar AY. The effect of breakfast type and frequency of consumption on glycemic response in overweight/obese late adolescent girls. Eur J Clin Nutr. 2015 Aug;69(8):885-90.
(3) Leidy HJ. A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity Vol. 23 Issue 8.
(4) Leidy HJ. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88.
(5) Hoertel HA. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping", late-adolescent girls. Nutr J. 2014 Aug 6;13:80.