2. Should You Eat Breakfast?
In the past, skipping breakfast has been associated with weight gain.
This may also depend on the quality of the breakfast. Even if the stereotypical breakfast (like high-sugar breakfast cereal) has no effect on weight, a breakfast that is high in weight loss friendly protein may have different effects.
Bottom Line: Recommendations to eat or skip breakfast have no effect on weight. However, the same may not apply to a high-protein breakfast.
How Protein Helps You Lose Weight
Protein is the single most important nutrient for weight loss.
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (9).
Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60% (10).
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
Bottom Line: Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.
High-Protein Breakfasts Help You Eat Less Later
Many studies are examining how protein at breakfast affects eating behavior.
Protein also helps you feel full. This is because it activates the body’s signals that curb appetite, which reduces cravings and overeating.
Bottom Line: High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormones, leading to reduced hunger and cravings.