Recent studies indicate eating protein for breakfast and throughout the day stimulates increased fat loss and muscle growth. We have all heard the old saying “breakfast is the most important meal of the day” and more evidence is backing up this quote.
The morning meal unfortunately “is typically carbohydrate rich and low in protein.” Researchers are spending more time looking at the effects of protein intake over a 24-hour period on skeletal muscle protein synthesis (MPS). The Journal of the American Dietetic Association reported “ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function.”
A recent study conducted by the InternationalJournal of Obesity showed significant evidence that consuming protein at breakfast successfully reduced fat and body weight. Protein is just not for dinner anymore and according to the Dairy Council of America “if we're not getting enough protein throughout the day, muscle maintenance is not at the maximal level.”
Eat Protein for Breakfast to Burn Fat
2015 pilot study conducted by the International Journal of Obesity examined the effects of low vs. high protein breakfasts on adolescents who typically skipped meals and the impact on weight loss. There were 28 overweight participants ages 13 to 20 years and in good health but who skipped breakfast every weekday.
The participants were split into two groups and over a 12-week period consumed a normal protein (NP) or high protein (HP) breakfast while being closely monitored. The NP breakfast included 350 calories and 13g of protein making up 15% of the meal. The HP breakfast was also 350 calories but with 35g of protein making up 40% of the meal. The research indicated an “improved glycemic control with HP breakfasts” directly linked to feeling satisfied, reduced over-eating, and increased weight and fat loss.
The takeaway from this great research is not to skip breakfast and include protein for improved fat burning.
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.