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Protein-Rich Breakfast Reduces Evening Snacking, Study Shows

March 26, 2013: 12:00 AM EST
Eating a protein-rich – 35 grams of protein – breakfast significantly improves appetite control and reduces unhealthy evening snacking, U.S. researchers report. For the study, 20 overweight and obese women ages 18 to 20 followed one of three dietary regimens. One group skipped breakfast, another consumed a high-protein breakfast of eggs and lean beef, and one ate a normal-protein breakfast of ready-to-eat cereal. All portions had the same calorie content. Those who consumed the high-protein breakfast felt more full. In addition, there was a reduction in brain activity responsible for controlling food cravings. The high-protein breakfast group also snacked less in the evening on high-fat and high-sugar foods compared to those who skipped breakfast or ate a normal protein, ready-to-eat cereal breakfast.
H. J. Leidy et al., "Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, 'breakfast-skipping,' late-adolescent girls", American Journal of Clinical Nutrition, March 26, 2013, © American Society for Nutrition
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