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The Egg Nutrition News Bureau
New study reveals higher protein breakfast may help dieters stay on track
Research findings reveal eating more protein in the morning helps dieters retain fullness throughout the day
Lafayette, Ind. (September 3, 2008) – A new study published online today in the
British Journal of Nutrition
found that 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 Canadian
bacon, for breakfast they had a greater sense of sustained fullness
throughout the day compared to when more protein was eaten at lunch or
"There is a growing body of research
which supports eating high-quality protein foods when dieting to
maintain a sense of fullness," said Wayne W. Campbell, PhD, study
author and professor of Foods and Nutrition at Purdue University. "This
study is particularly unique in that it looked at the timing of protein
intake and reveals that when you consume more protein may be a critical
piece of the equation."
A Closer Look at the Study
The study included 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.
found that the feeling of fullness was greatest and most sustained
throughout the day when the additional protein, from eggs and lean
Canadian bacon, was eaten at breakfast – versus lunch or dinner.
This study adds to a growing body of research on the benefits of
eating high-quality protein for weight management. Recent research
provides further evidence to support the findings of this study:
- A study published online last month in the I
nternational 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.ii
- A Purdue University study published in a 2007 issue of
a scientific journal, revealed that a calorie-restricted diet with
additional protein resulted in retained post-meal feelings of fullness
and improved overall mood. The same study also found that a higher
level of protein intake was more effective in maintaining lean body
mass during weight loss.iii
Making the Most of 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
Additionally, consumer research by the
International Food Information Council shows that 92 percent of
Americans cite breakfast as the most important meal of the day, however
less than half (46 percent) eat breakfast seven days per week.iv
strikes me that there is a real opportunity to increase protein intake
at breakfast to see a meaningful impact on people's weight loss
efforts," said Keith Ayoob, EdD, RD, FADA, a nutritionist and associate
professor of pediatrics at the Albert Einstein College of Medicine.
"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, breakfast can easily be one of the most fulfilling meals of
Ayoob provides the following tips for easy, high-quality protein based 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 Canadian 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.
About the American Egg Board (AEB)
AEB is the U.S. egg producer's link to the consumer in
communicating the value of The incredible edible egg™ and is funded
from a national legislative checkoff on all egg production from
companies with greater than 75,000 layers, in the continental United
States. The board consists of 18 members and 18 alternates from all
regions of the country who are appointed by the Secretary of
Agriculture. The AEB staff carries out the programs under the board
direction. AEB is located in Park Ridge, Ill. Visit www.incredibleegg.org for more information.
About the Egg Nutrition Center (ENC)
The Egg Nutrition Center (ENC) is the health education and research
center of the American Egg Board. Established in 1979, ENC provides
science-based information to health promotion agencies, physicians,
dietitians, nutritional scientists, media and consumers on issues
related to egg nutrition and the role of eggs in the American diet. ENC
is located in Washington, DC. Visit www.enc-online.org for more information.
About the National Pork Board
The National Pork Board has responsibility for Checkoff-funded
research, promotion and consumer information projects and for
communicating with pork producers and the public. Through a legislative
national Pork Checkoff, pork producers invest $0.40 for each $100 value
of hogs sold. The Pork Checkoff funds national and state programs in
nutrition research, promotion, consumer information, export market
promotion, production improvement, technology, swine health, pork
safety and environmental management. Visit www.TheOtherWhiteMeat.com for more information.
i Leidi HJ, et al. Increased dietary protein consumed at
breakfast leads to an initial and sustained feeling of fullness during
energy restriction compared to other meal times.
British J of Nutr, published online September 2008.
ii Vanderwal JS, et al. Egg breakfast enhances weight loss.
Int J of Obesity, published online on August 5, 2008.
iii Leidy H, Carnell N, Mattes R, Campbell W. Higher
protein intake preserves lean mass and satiety with weight loss in
pre-obese and obese women.
Obes Res. 2007;15:421-429.
iv International Food Information Council. 2008 Food
& Health Survey: Consumer Attitudes toward Food, Nutrition &
Health. Published online at: http://www.ific.org/research/foodandhealthsurvey.cfm