Whey protein for breakfast aids weight loss
Breakfast has always been seen as the most important meal of the day, and while this could be true, it can depend on what you choose to consume first thing in the morning.
A new survey has found that having a protein-rich breakfast can be an aid to weight loss, as well as manage Type 2 diabetes.
But protein can take many forms and researchers at Tel Aviv University believe whey protein, found in foods such as yoghurt, cheese and milk is best at keeping people fuller for longer.
This is opposed to other kinds of protein found in eggs and tuna.
“A high-calorie protein breakfast, medium-sized lunch and small dinner is a proven successful strategy for weight loss in people with obesity and type 2 diabetes,” said the study's lead author, Dr Daniela Jakubowicz, professor of medicine at Tel Aviv University.
A whey protein breakfast also prevented dangerous spikes in blood sugar, which is key for people with Type 2 diabetes, and was found to keep those levels lower for a longer period of time.
To reach the results, Dr Jakubowicz randomly assigned 48 overweight and obese people with Type 2 diabetes to one of three diets containing the same number of calories.
All the participants had an average age of 59, and for 23 months, they ate a large breakfast, medium-sized lunch and small dinner.
However, one group ate breakfast containing mostly whey protein such as whey protein shakes, while the second ate other proteins including eggs, soy and tuna.
The third group’s breakfast was high in carbohydrates or starch, and after 12 weeks, the group on whey protein had lost the most weight at 16.7 pounds (7.5 kilograms), compared to group two’s 13.4 pounds (6 kilograms) and group three’s 6.8 pounds (3 kilograms).
The first group also felt the most full throughout the day compared to those eating the other kinds of protein and carbohydrates, and according to Dr Jakubowicz, it’s because whey protein "significantly" suppresses the hunger hormone ghrelin.