Protein-rich breakfast, the ideal meal to curb appetite


A protein-rich breakfast curbs hunger for the entire morning. This is according to research presented Nov. 14, 2013, at the annual meeting of the U.S. Obesity Society in Atlanta.

Protein-rich breakfast, the study

The study evaluated the effect on appetite produced by the different nutritional composition of the first meal of the day. A sample of women aged 18 to 55 years were given an ad hoc questionnaire.

Participants stated the feelings associated with hunger (need or desire to eat, feeling full) experienced before breakfast and in the following hours, at 30-minute intervals, until lunch.

Less appetite until lunch

It emerged that for the same energy intake (300 calories) and proportions of fat and fiber, those who consumed a protein-rich breakfast waited for the next meal without feeling hungry. At the table, then, he ingested less food than the group that skipped breakfast (drinking only water) or favored carbohydrates.

Balancing in favor of protein in the often traditionally carbohydrate-based breakfast is easily accomplished by adding a handful of nuts, for example, or an egg. According to a pattern moreover suggested in the Zone diet.