Skipping Breakfast to Lose Weight? Having a High-Protein Breakfast May Be Better
A High Protein Breakfast Will Keep You Fuller Longer
Skipping breakfast is a habit for many, despite the old saying that it’s the day’s most important meal. But beyond just eating breakfast, what you put on your plate matters even more.
Research suggests that a high-protein breakfast is much more effective at managing hunger, stabilizing blood sugar, and reducing cravings than simply eating any breakfast.
Let’s see how starting your day with a protein-packed meal can help with weight loss.
But First, Why Eat a High-Protein Breakfast?
Okay, you’ve probably heard that you need to eat more protein if you’re working out because it helps build muscle. And while that’s true, protein does way more than just that.
Plus, if you’re a woman worried about getting bulky—don’t be! Eating protein helps with strength and recovery, but it won’t suddenly turn you into a bodybuilder.
Protein is a powerhouse nutrient that keeps your body running smoothly. It repairs tissues, supports your immune system, and even helps regulate hormones.
But one of its most underrated benefits is its ability to keep you full and satisfied long after you eat. Unlike other macronutrients, protein takes more time to be digested. That’s why a high-protein breakfast can make a real difference in managing hunger and keeping cravings in check.
Why Protein in the Morning Works
Skipping breakfast might seem like a harmless habit, but research says otherwise.
A 2013 study led by Heather Leidy, PhD, at the University of Missouri, found that eating breakfast—especially one packed with protein—helps curb hunger in overweight teenage girls.
When participants ate a high-protein breakfast (35g from eggs and beef) instead of a cereal-based breakfast with 13g of protein, they stayed full longer and had better appetite control.
Impressively, the high-protein breakfast:
Lowered ghrelin, the hormone that makes you feel hungry.
Boosted peptide YY (PYY), a hormone that helps you feel full.
Cut down on evening snacking, especially on high-fat foods.
Changed brain activity in ways that helped control cravings.
Leidy’s research isn’t the only one backing up high-protein breakfasts.
A 2019 study found that eating just one high-protein breakfast had a stronger effect on fullness than a low-protein one. Participants ate two different breakfasts on separate days—one with 51% protein and the other with only 10% protein. The results?
The high-protein breakfast increased PYY levels, meaning participants felt fuller for longer. It also boosted GLP-1 hormones—the same ones that popular weight-loss drugs like Ozempic and Wegovy mimic—keeping hunger at bay for hours.
Interestingly, women saw an even bigger rise in GLP-1 than men after eating a high-protein breakfast.
A study on obese Chinese adolescents compared the effects of an egg-based breakfast versus a steamed bread breakfast. Those who ate eggs for breakfast benefitted from greater weight loss.
Researchers believe this happened because eggs kept participants full for longer, reduced how much they ate at lunch, and had a positive effect on appetite hormones.
Leidy’s team took things even further with a 12-week study comparing the effects of skipping breakfast versus eating a high-protein breakfast in adolescents with overweight or obesity.
Participants were split into two groups: one ate a high-protein breakfast (35g protein, 350 calories) made with eggs, dairy, and lean pork. The other had a typical milk and cereal breakfast (13g protein).
After 12 weeks, the high-protein breakfast group naturally ate 400 fewer calories daily and burned more fat over time.
According to Leidy, this is likely due to more stable blood sugar levels, which help prevent overeating and energy crashes.
But you don’t have to eat 35 grams of protein to reap the benefits. Heidy said that even eating 24 to 30 g of protein in the morning should be enough.
How Much Protein Do I Need for Weight Loss?
On average, experts recommend that 10% to 35% of daily calories come from protein. That’s about 46g of protein per day for women and 56g for men, according to the Dietary Reference Intake (DRI).
However, protein needs vary from person to person based on factors like age, sex, activity level, and overall health. You can use the USDA DRI Calculator to get a more personalized recommendation.
That said, these numbers reflect the minimum intake needed to maintain health. If you’re looking to lose weight, research suggests that consuming 30% of your daily calories from protein is much more effective.
Who Shouldn’t Be on a High-Protein Diet
While high-protein diets can be beneficial, they’re not for everyone. You should consult a doctor before increasing your protein intake if you
have kidney disease, excess protein can strain your kidneys.
have heart disease, since some high-protein diets rely on red meat and saturated fats.
have liver disease, as protein metabolism depends on liver function.
are on a low-protein medical diet for a specific health condition.
Where to Get Your Protein
To get the best results from a high-protein diet, focus on lean and nutrient-rich sources. You can get protein from plant and animal sources:
Animal-based proteins: Eggs, chicken, turkey, lean beef, fish, dairy, and tofu.
Plant-based proteins: Lentils, chickpeas, black beans, quinoa, nuts, seeds, and soy products.
For even better weight loss results, balance your high-protein meals with healthy fats like avocado and olive oil. These fats help keep you full longer and absorb nutrients better.
Like protein, fiber-rich foods like vegetables and whole grains slow digestion and promote gut health. They also keep your blood sugar levels stable, preventing energy crashes and cravings.
Of course, healthy eating isn’t just about what you add to your diet—it’s also about what you avoid. Cutting back on added sugars is key, as they provide empty calories with little nutritional value. They also cause blood sugar spikes, which can lead to cravings, weight gain, and a slew of other health issues.
Easy and Delicious Way to Lose Weight
If you’re looking for a simple, sustainable way to control hunger, cut cravings, and support weight loss, eating a high-protein breakfast might just be the one for you.
By making protein the star of your morning meal, you’ll set yourself up for a day of better choices and balanced energy levels.
Start small, experiment with different protein sources, and enjoy the benefits!
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