I am just wondering how much protein should i be getting in the morning?
A few weeks ago I exposed the benefits of eating breakfast, particularly a BIG, protein-rich breakfast, and wouldn’t ya know, researchers from The University of Kansas Medical Center and another team from Virginia Commonwealth University decided to give us even more proof and reason to be following those exact recommendations for the most rapid weight loss.
Study #1 – University of Kansas Medical Center
This study analyzed the effect of a protein-rich breakfast on appetite and overall daily calorie consumption among teens who typically skip breakfast.
In the study, teens either consumed a protein-rich breakfast of solid foods, a protein-rich breakfast beverage (i.e. meal replacement shake), or a breakfast meal containing minimal protein. All meals were 500 calories each.
The result?
The protein-rich breakfast groups (both solid food and beverage) faired better than an equal calorie breakfast not containing substantial protein. Further, it’s interesting to note that the solid food protein-rich breakfast group scored significantly higher than the protein-rich beverage group with regards to consuming less calories at lunch and feeling considerably more full after the breakfast meal.
Should the study included a control group with a lower-calorie or skipped breakfast, results would have been even worse (proof below).
Take home lessons from this study:
1. Eating breakfast isn’t enough. The breakfast meal needs to contain ample protein to adequately affect satiation and overall caloric intake.
2. A meal replacement shake breakfast doesn’t seem to have the same satiation and calorie intake benefits that a solid food protein-rich meal does.
Study # 2 – Virginia Commonwealth University
Study participants either consumed a diet which included a large protein + carbohydrate breakfast (totaling HALF of daily total calories) or a typical low-calorie diet.
The result of this one?
The group that at half their daily calories at breakfast lost FIVE TIMES MORE WEIGHT than the typical calorie restrictive diet group.
If that’s not convincing evidence (beyond everything I’ve shared last time) that a big, protein-rich breakfast trumps some low-calorie “piece of toast” breakfast, then I don’t know what does.
The ultimate take home lesson:
The ideal breakfast should be BIG, containing plenty of lean protein and carbohydrates.
Want to learn 3 other specific fat-burning tips that you can start using today? Check out the below link:
==> What “special” foods can boost fat-burning by 207%?
Enjoy the above tips!
Joel
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135 comments - add yours
I had a protein shake made with water, a bowl of porridge (or as you call it ‘oatmeal’) with raspberries and blueberries and a cup of coffee today. got me through my turbulence training workout about an hr later.
on other days I hav 1 whole egg and 2 egg whites, half a pepper, half a tomato and some fruit. I am going to try sprouted wheat bread with eggs later in the week as recommended on the diet solution. I think its good to try new recipes and new foods to prevent boredom. keep your interesting research coming joel. G
I have been eating a high fibre muffin with natural peanut butter but that does not seem to be doing the trick anymore.
Going to switch to eggs or egg whites
I tend to go with eggs and toast for breakfast when i get up early enough to justify cooking. If I dont Im not above a protein shake AND a banana. Im usually still feeling fine by lunch time if I do that cuz it was 9 or after before I had the shake.
occasionally I have BACON with my eggs. Depends on if Im Trying to lose fat or gain muscle. Calories calories calories.
I usually have as much as i can for breakfast- I try for around 800 calories.
I usually have around 3-4 large slices of whole wheat bread (around 200g, 450 calories), fat free yoghurt with fruits (150 calories), 200 ml0.7% low fat milk (70 calories),some nuts or seeds, (around 100 calories) or 2 whole eggs.
I then work out in the morning, and have my lunch/post workout meal which is also around 800 calories, with a 2:1 carb to protein ratio.
after that, I just have 3 more small meals of around 300-400 calories for the rest of the day.
For breakfast, I usually have 1/2 cup of steelcut oatmeal, with 2 to 3 ozs. of protein (dinner leftovers like chicken or fish) and veggies. For a mid morning snack I like to have 1 cup each of blueberries and Greek non fat yogurt.
I get up at 5:00 AM and drink a whey protein shake while I fix lunch. Then 3 days a week I work out for 30 to 40 minutes, followed by a breakfast of 1 whole egg and two egg whites fried in olive oils plus 1/2 cup oatmeal with 1 cup skim milk.
I recently changed my breakfast to 3 whole eggs fried in olive oil plus 3 microwaved pieces of low fat bacon. This breakfast leaves me less hungry until my mid-morning protein bar.
I’ve always believed in having a solid breakfast to get my metabolism started instead of a protien shake. Recently, my partner and I started just drinking shakes in the morning and guess what???? We’re hungry! It just doesn’t cut it! Real whole food is the way to go! Today, 2 eggs with 2 slices of light gluten free bread and 1 cup of blueberries. I’m full and satisfied until lunch!
Nothing beats breakfast to get you moving in the morning!
Wow, it is ironic I got this email today. I just had a conversation with my partner before our 6 AM boot camp campers arrived about why Im always hungry! We figured out that while my diet is extremely healthy, Im not eating enough breakfast! I find Id eat around 8 00 and by 10 30 I was starving.
I am currently completely renovating my kitchen, so the easy thing was to make a shake for breakfast and go on with my day. I had already done this for some time now (easy when I have early clients), but ALWAYS feel hungry!
So, as of this week, Ive been experimanting with my eating and trying to do away with shakes as a meal (I have post workout shakes or shakes for a snack, but have done away with them for a meal). It is amazing…..Im not hungry at all and realize the couple pounds I gained over the year (that were driving me crazy) was attributed to me not eating enough in the morning to hold me over.
What Ive been doing is, instead of going to teach my boot camp classes on an empty stomach, at about 5 45 AM, I eat 1/2 banana and a spoonful (or 2) of peanut butter. It totally satisfies me until I get home and then around 8 30, I have 1/3 cup of oatmeal with a scoop of vanilla protein powder and some fruit (strawberries, blueberries, etc.) and Im great until lunch.
As I said, I am renovating my kitchen so am limited on what I can make, but this seems to work for me.
Joel, thanks for the tips and for clarifiying what I was already starting to figure out. Your posts are awesome!
In good health
Rachel
http://losefatlivehealthy.com
Is eating two seeded breads (high fibre n protien) seven almonds tea, and high fibre buiscuits any good???
Nothing surprizing or new here: a very very old saying is: eat the breakfast yourself, share you lunch with a friend, give you supper to you enemy.
Originally Posted By GalinaNothing surprizing or new here: a very very old saying is: eat the breakfast yourself, share your lunch with a friend, give your supper to your enemy.
My experience confirms these studies, too. I love your information!
Oatmeal — make it with a good sprinkling of cinnamon (for the blood) and HOT RED PEPPER (I like Chiles Japoneses!) It changes the definition of “hot oatmeal” — supposed to be good for the joints. sure clears the throat. I rinse Craisins over night, to get off all that crappy sugar they add to them, then rinse one more time before adding them to the oatmeal. A few almonds tossed in are also good protein. Flax seed meal is another good addition. Maybe some protein powder. In place of a speck of butter (to keep it from boiling over), I use Extra Virgin Olive Oil. I like to use a bit of pomegranate juice (the real stuff, not the ‘cocktail’ version) for the fluid, about 1/4 C, & 1/4 C skim milk, 1/2 C hot water, then microwave it al, while I shower. Then I pour some orange juice (extra pulpy) over the top & mix it all up. This is the Oatmeal Gourmet style! Enjoy! Keeps me going all morning.
For all those “breakfast eater haters”… just drink a big glass of water right when you get out of bed and that will get you hungry in no time. Then, enjoy a nice satisfying breakfast. Works for me everytime!
Could you give me an example of a “big/high protein breakfast”?
Enjoyed your article!
Thanks… Alex
so what are some suggestions for a big breakfast that’s lean protein and good carbs? I am getting sick of eggs and potatoes, and would LOVE some help figuring out some other alternatives. And what about for my kids? They are turning up their noses at eggs now.
Made myself a high protein breakfast wrap, ready in 5 mins. 3oz cooked chicken diced, 3 egg whites whipped, 1 cup spinach leaves, 1 slice reduced fat swiss cheese, 1 lo carb whole wheat tortilla. Spray nonstick skillet with cooking oil, heat on medium add all ingredients except cheese and scramble for approx 5 mins, add cheese and remove from heat – wrap it in tortilla – yum!! Great way to start the day and give you loads of energy for your workout!
I had 2 whole eggs and 4 egg whites scrambled, 1 cup of rolle oats made with water. I then sprinkle on 2 tablespoons of ground flax seed and a generous does of cinnamon. UMM UMM GOOD.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...