A new study has revealed that a high protein breakfast may allow dieters to stay on track by helping dieters retain fullness throughout the day.

The British Journal of Nutrition published a study finding that the timing of dietary protein intake affects feelings of fullness throughout the day. The study concluded that when people ate high-quality protein foods, from sources such as eggs and lean bacon, for breakfast they had a greater sense of sustained fullness throughout the day compared to when more protein was eaten at lunch or dinner.

There is a growing body of research which supports eating high-quality protein foods when dieting to maintain a sense of fullness and this study is particularly unique in that it looked at the timing of protein intake and has revealed that when you consume protein may be the most critical piece of the equation when it comes to dieting.

The study involved overweight or obese men who ate a reduced calorie diet. The diet consisted of two variations of protein intakes, both which were within federal nutrition recommendations: normal protein intake (11-14 percent of calories) or increased protein (18-25 percent of calories). The researchers tested the effect of consuming the additional protein at specific meals – breakfast, lunch or dinner – or spaced evenly throughout the day.

Researchers found that the feeling of fullness was greatest and most sustained throughout the day when the additional protein, from eggs and lean bacon, was eaten at breakfast as opposed to lunch or dinner.

This study adds to a growing body of research on the benefits of eating a high protein breakfast for weight management. Another study published online in the International Journal of Obesity found that eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight adults lose more weight and feel more energetic than those who ate a bagel breakfast of equal calories.

Making the Most of a High Protein Breakfast

The authors of the British Journal of Nutrition study note that most Americans typically consume a relatively small amount of protein at breakfast – only about 15 percent of their total daily protein intake.

Additionally, consumer research by the International Food Information Council shows that 92% of Americans cite breakfast as the most important meal of the day, however less than half (46%) eat breakfast seven days per week.

These studies provide a real opportunity for dieters to increase protein intake at breakfast to see a meaningful impact on their weight loss efforts. Many people are caught in a boring breakfast rut, or say they simply don’t have enough time to eat in the morning, but with a little planning, a high protein breakfast can easily be one of the most fulfilling meals of the day.

Here are some tips for easy, high protein breakfasts:

• Cook Once, Eat Twice: Use last night’s leftover vegetables as fillings for an easy-to-prepare omelet ready to eat in less than two minutes. In addition to the leftovers, fill the omelet with lean bacon and low-fat cheese for additional flavor and protein punch.
• Wake Up Right: Start the day off right with a balanced breakfast that pairs high-quality protein, like yogurt or low-fat dairy, with healthy carbohydrates, such as those found in fruits, vegetables and whole grains.
• On The Go: For a breakfast meal you can take with you in the morning, try a wrap! Add lean Canadian bacon and low-fat cheese and any other preferred toppings to scrambled eggs, and then spoon into a warm whole wheat tortilla. Fold the tortilla, cut it in half and take it to go.
• Family Fun: Make breakfast fun for the whole family by serving up creative dishes, like green eggs and ham. Simply add spinach to scrambled eggs and serve with ham for a fun and easy dish that the whole family can help prepare.

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