How Protein at Breakfast Can Help in Weight Loss

How Protein at Breakfast Can Help in Weight Loss

Are you not content with your weight? It feels like dropping some pounce, hoping to be slimmer without diet pills like Orlistat; all you need is to be acquainted with weight loss diets like protein at breakfast.

The impact of protein on weight loss cannot be over-emphasized, as it is the easiest and most efficient way to lose weight speedily.

Researchers have known that adding protein to your diet can help deflate your appetite and prevent you from overeating.

Hence, a breakfast rich in protein should be an effective weight loss agent for off-shooting your day as a dieter.

Read also: The 20 Outstanding Weight Loss Foods on the Universe

Does Breakfast Avoidance Have an Impact?

Although,  numerous claims in the past made known that avoiding breakfast is connected to weight gain.

Nullifying such claims, this article gives you the ability to access substantial evidence disclosing that commendations for taking or avoiding breakfast do not affect weight gain or loss (1).

Breakfast may enhance the mental performance of children, teenagers, and other individual groups depending on the quality of such breakfast (2, 3).

While the Orthodox foods such as cereal (high-sugar) for breakfast have no connection with weight, high protein at breakfast that is weight loss friendly may have a different effect.

Fact: although eating or skipping breakfast has no consequence on weight, this does not speak of a high protein at breakfast.

How Protein Enhances Weight Loss

The greatest lone nutrient for weight loss is protein because when compared to carbohydrates, larger energy is required to digest it (4, 5, 6, 7, 8).

Protein helps to keep you full for a longer duration.

Similarly, in a study conducted among women, researchers revealed that a 15%-30% increase in protein intake helps women eat 441 fewer calories per day. At the same time, they lose about 5kg (11ponds) in 12 weeks.

According to a different study, raising protein to 25% of total calories helps to reduce unnecessary food cravings by 60% and slashes up to 50% late-night snacking (10).

Also, in a 10-week study centred on weight loss of two groups of women, participants took an equal quantity of calories, but the two groups consumed different protein volumes.

The study was able to identify that women with a higher intake of protein lost more Kg and body fat than the other, giving clear indications that protein can help sustain weight loss in the long term (11).

Lastly, another study revealed that a 15%-18% rise of protein in total calories taken could help slash weight up to 50%.

Fact: According to the above studies, joining protein in your diet is an effective means of reducing weight.  

Consumption of Protein at Breakfast

Quite some people find it hard to prevent themselves from eating due to their obsessed nature of hunger.

A better way to achieve such a task is taking high content protein for breakfast.

The various studies disclosed that high protein at breakfast helps eradicate hunger to a minimum and makes people take up to 135 fewer calories daily (12, 13, 14).  

Eating a high protein at breakfast lessens the brain gestures that aid food control inspiration and reward-driven conduct, 18MRI scans reveal (15).

Protein makes you full quickly by helping to initiate body signals that result in appetite.

Also, the hunger hormone known as ghrelin could be slowed down, and an increase in fullness hormones known as peptide YY, GLP-1 and cholecystokinin can be achieved with the intake of protein for breakfast (16, 17, 18).

Fact: by affecting hunger and fullness hormones in the body, high-protein breakfast contents slashes calories consumed per day.

How Consuming Protein During Breakfast Helps In Weight and Belly Fat Loss

After upholding that breakfasts with high-protein can help cut cravings and appetite and serve as a good source of losing fat, including belly fat, it is necessary to know how these are done.

There is an inverse relationship between dietary protein and belly fat, confirming that the better you eat protein, the more belly fat you lose (19,20).

In the study conducted among overweight Chinese teens, researchers observed that throughout 3months, more weight was lost in the body when an egg-based diet substituted the grain-based meal for breakfast.  

Further revealing, groups who took breakfast of higher-protein content lost 3.9% of the total weight, around 5.3lbs or 2.4 kg, whereas 0.2% weight (0.1 kg or 0.2 lbs) was displaced by the lower-protein group (21).

While examining another set of people on a weight loss program who either take egg or bagel of the quantity of the same calories for breakfast, after 8 weeks, it was observed.

Groups whose breakfast was eggs had a 61% greater drop in BMI, more weight of about 65% was lost, and 34% superior waist measurements were lost compared to those who took bagels (22).  

Fact: Protein for breakfast is a very effective weight-loss agent for the body, more importantly, if you want to drop a bulky weight.

Protein and Metabolism

While the relationship between metabolism and weight loss is parallel, higher metabolism helps to burn more calories in the body since the body requires more energy to break down protein (20-30%) than carbohydrate (5-10%) or fat (0-3%) (23).

Excess energy is needed to digest protein than carbs or fat, and you will also lose more weight. Consuming high protein could result in an additional 80 to 100 calories burnt per day.

Another important feature of protein is that it helps to deter muscle loss while on calorie restriction and partially avert a drop in metabolism associated with weight loss, frequently called “starvation mode” (24, 25, 26, 27,28).

Fact: While you boost your metabolism to 100 calories per day due to high protein intake, you can maintain a high metabolism and a significant muscle mass when controlling calories.

Which High-Protein Foods Should You Eat For Breakfast?


Eggs can not be overlooked due to their high amount of protein, which makes you consume fewer calories and lose more body mass (25, 26,27).

Taking eggs for breakfast instead of grain-based diets or Basel is an excellent method for weight control.

Nevertheless, as much as the egg is necessary, fish, meat, seafood, dairy and poultry products are also tremendous diets rich in protein and excellent for breakfast.

Get a comprehensive list of foods rich in protein by reading this article.

Below is a sample of meals rich in protein, which can be taken for breakfast and can successively help you maintain weight loss.

  • Scrambled eggs: cooked with either olive or coconut oil, and you may add veggies.
  • Omelette Egg: may be folded around cottage cheese, and you could add spinach.
  • Stir-fried tofu: complemented with leaf cabbage and non-dairy cheese.
  • Greek yoghurt: with sprinkled wheat germ, seeds, and berry fruit.
  • A shake: a spoonful of Whey like bovine or milk protein, frozen, or you can also add dried berries, banana, and almond milk.

Another prevalent excellent diet for breakfast is Protein pancakes.  

Fact: Although the foods above are high in protein and adequate for reducing weight, Eggs make a great list.

Let Your Breakfast be Rich in Protein

If you drop somebody’s mass, an excellent high-protein content meal is good for your breakfast.

According to the above studies, the protein quantity for breakfast meals varies from 18 to 41% calories and 20 total grams of protein or more.

There are many health benefits that you could derive from eating protein; read this article to obtain more of the benefits: 10 Science-Backed Reasons to Eat More Protein.

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Hello there! I'm John Harper, a dedicated professional dietician who loves intertwining nutritional insights with captivating storytelling. Join me on a journey toward a balanced and wholesome lifestyle through engaging narratives about health and well-being.