Getting a good dose of protein for breakfast helps you maintain a sense of fullness throughout the day. A study published this fall by the British Journal of Nutrition(1) 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 dinner. 

“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.”

Additional Research 

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 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.(2)
• A Purdue University study published in a 2007 issue of Obesity, 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.(3)

1. 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. 
2. Vanderwal JS, et al. Egg breakfast enhances weight loss. Int J of Obesity, published online on August 5, 2008. 
3. 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. 

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