A High Protein Breakfast Leads to Lower Body Fat August 17, 2015 16:38

Many people skip breakfast in an effort to lose weight by reducing their calorie intake. In fact, research found that six out of 10 teens regularly skip breakfast altogether. But new evidence shows that skipping breakfast and especially avoiding protein for breakfast can hinder your ability to lose weight and cause many other undesirable health consequences.

You might have heard your mother use the old adage that "breakfast is the most important meal of the day."  Well it seems that mom was right. Despite the recent popularity of intermittent  fasting where one would purposely skip breakfast everyday, studies are pointing to the importance of an early breakfast. And not just any breakfast. Researchers at the University of Missouri compared a group of people who consumed a normal protein (13g) breakfast to a group who consumed a high protein (35g) breakfast. They found that the high-protein group had better blood sugar stability which helped them reduce body fat when compared to the normal protein group. The high protein group also ate 400 fewer daily calories and reported reduced appetite when compared to those who ate the normal protein breakfast which no doubt further contributed to the weight loss advantage of the high protein breakfast group.  And this happened despite the fact that both the normal protein group and the high protein group ate the exact same number of total calories for breakfast. You can read more from the study published in the International Journal of Obesity here:


Research has already demonstrated that eating more of your total daily calories during breakfast is advantageous when compared to eating most of your daily calories for dinner. But this research shows that the type of calories is also important. When you eat more protein for breakfast, you chose to eat less food throughout the rest of the day and your blood sugar and fat storing hormone, insulin, are far better controlled. All of this leads to better fat loss outcomes.

Teens and busy adults are skipping breakfast a lot these days which is contributing to the growing problem of obesity and weight related diseases. An easy way to combat this issue is to consume 35 grams of a high quality protein powder for breakfast each day. I recommend blending the protein powder of your choice with berries, spinach and a high quality fat like almond butter, coconut oil or avocado (not too much) to provide a high quality, high protein, complete meal. This could be the key to losing weight, reducing your appetite and controlling your blood sugar throughout your life.

-Dr. Jeremy Webster

Weight Loss and Nutrition Expert