In a study recently, it was again validated that a higher protein breakfast helped curb hunger over 3-4 hour period as opposed to a lower protein breakfast.
Both groups were fed the same amount of calories and the same meal - a custard dish.
The only difference a slight macronutrient ratio of the custards make-up.
One group ate a macronutrient ratio of 10-55-35 (protein-carb-fat).
The other 25-55-20 (pro-carb-fat).
The group who ate the custard protein dish with the 25% of protein value felt fuller longer than the 10% group after a 3-4 hour period (just prior to lunch).
Here's the study from PubMed:
Comparison of the effects of a high- and normal-casein breakfast on satiety, 'satiety' hormones, plasma amino acids and subsequent energy intake.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS.
Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, Maastricht 6200 MD, The Netherlands.
The present study compared the effects of a high- and normal-casein-protein breakfast on satiety, 'satiety' hormones, plasma amino acid responses and subsequent energy intake. Twenty-five healthy subjects (BMI 23.9 (sem 0.3) kg/m2; age 22 (sem 1) years) received a subject-specific standardised breakfast (20 % of daily energy requirements): a custard with casein as the single protein source with either 10, 55 and 35 (normal-casein breakfast) or 25, 55 and 20 (high-casein breakfast) % of energy (En%) from protein, carbohydrate and fat respectively in a randomised, single-blind design. Appetite profile (visual analogue scale; VAS), plasma glucose, insulin, glucagon-like peptide 1, ghrelin and amino acid concentrations were determined for 4 h; here the sensitive moment in time for lunch was determined. Subjects came for a second set of experiments and received the same custards for breakfast, and an ad libitum lunch was offered at 180 min after breakfast; energy intake was assessed. There were increased scores of fullness and satiety after the 25 En% casein-custard compared with the 10 En% casein-custard, particularly at 180 min (26 (sem 4) v. 11 (sem 5) mm VAS; P < 0.01) and 240 min (13 (sem 5) v. - 1 (sem 5) mm VAS; P < 0.01). This coincided with prolonged elevated plasma amino acid concentrations; total amino acids and branched-chain amino acids were higher after the 25 En% casein-custard compared with the 10 En% casein-custard at 180 and 240 min (P < 0.001). There was no difference in energy intake (3080 (sem 229) v. 3133 (sem 226) kJ for 25 En% and 10 En% respectively; NS) from the ad libitum lunch. In conclusion, a breakfast with 25 % of energy from casein is rated as being more satiating than a breakfast with 10 % of energy from casein at 3 and 4 h after breakfast, coinciding with prolonged elevated concentrations of plasma amino acids, but does not reduce subsequent energy intake.
PMID: 18634717 [PubMed - as supplied by publisher]
I know that's alot to read ;) but hopefully this will help remind you that higher protein meals HELP in your journey to fat loss to help supress unneeded and randomized eating.
So get in more protein and skip the office muffins!
Your hips and belly will thank me later,
Dedicated to your success folks,
Rob
Robert Belley Fitness
