Protein: The ideal breakfast for fat
All content is checked by medical journalists.If you pay attention to your line, you can't go without breakfast. Because skipping the morning meal makes you fat. But what you eat for breakfast also plays a decisive role in your figure.
Many adults, but also many young people, do not take time to have breakfast. This also applied to around thirty 18 to 20-year-olds who had been recruited as part of a pilot study by researchers at the University of Missouri-Columbia. They received breakfast with varying protein content for twelve weeks, and another group skipped the first meal of the day.
Effective protein breakfast
A protein-rich breakfast turned out to be particularly beneficial for the figure: Participants who had consumed plenty of protein in the morning benefited from the change in habits: "They ate an average of 400 kilocalories less a day and lost some of their body fat," summarizes the study author Heather Leidy summarized the result of the experiment. Those who start the day rich in protein are less hungry and eat less food for the rest of the day.
And the protein-rich start to the day has another advantage: the blood sugar levels of the protein breakfasts were significantly more stable than those of the other participants. This reduces the likelihood of developing type 2 diabetes - and this is particularly high for overweight people.
In contrast to carbohydrates, protein stays in the stomach longer because it has to be pre-digested there. So it will fill you up longer than bread or breakfast cereals. In addition, it is not broken down into glucose, but into amino acids - and these do not drive up the blood sugar level.
Protein beats carbohydrates
The young subjects had previously skipped the first meal of the day at least five times a week. They were also all overweight or obese, but healthy.
35 grams of protein - that's how much a group of them ate for breakfast. They also ate eggs, lean pork and dairy products - but not in large quantities. Such a breakfast portion contained a moderate 350 kilocalories.
A comparison group ate breakfast cereal with milk every morning, which had the same number of calories but only 13 grams of protein.
The third group of participants maintained their unhealthy habit of not eating breakfast.
“Usually people decide their eating habits when they are young,” explains Leidy.If teenagers adopt healthy eating habits, the chances are high that they will keep them for the rest of their lives.
Later in life it may be a little harder to change your lifestyle. Integrating a protein-rich breakfast into everyday life could be worthwhile for everyone. (cf)
Source: LB Bauer and Leidy HJ et al .: 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, 1 June 2015.
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