Eating protein at breakfast could be the key to losing weight and keeping it off, a new study from CSIRO reports. The study found that a minimum of 25 grams protein at each main meal time minimised hunger throughout the day and increased muscle metabolism.
“The average Australian eats much lower amounts of protein at breakfast, so increasing breakfast protein may help to control eating later in the day,” Professor Manny Noakes, Senior Principal Research Scientist for CSIRO, says. “If you find it difficult to control what you eat, a redistribution of protein toward breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods.”
On average the research discovered that most Australians consume between 11 and 15 grams of protein at breakfast, which caused hunger early on in the day. “The scientific evidence supports a higher protein diet, combined with regular exercise, for greater fat loss. Eating at least 25g of protein at main meals can assist with hunger control,” Noakes says.
Additionally, the majority of people examined received their protein intake from processed foods rather than whole protein sources such as eggs, legumes and lean meats. Building a low GI, high protein, moderate carbohydrate diet is nutritious method for weight loss. “Two in three Australian adults are either overweight or obese, which increases their risk factors for many chronic health conditions,” Noakes explains. “With a variety of genetic, lifestyle and personality factors at play, there is no such thing as a one-size-fits-all approach to weight loss, but there is a range of healthy ways to lose weight.
“If we’re serious about addressing this issue we need to continue developing a wider range of scientifically validated ways for people to lose weight,” she adds.