Thursday, August 13, 2015

"Protein-packed breakfast prevents body fat gain in overweight teens"

This Science Daily story about the benefit of eating a lot of protein for breakfast caught my attention:

University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast -- which contained 35 grams of protein -- prevented gains of body fat, reduced daily food intake and feelings of hunger, and stabilized glucose levels among overweight teens who would normally skip breakfast.

I usually eat either 2 eggs plus a dark green vegetable (cooked in a fry pan with a healthy oil, salt and spices) or I replace the eggs with a fillet of fish. What I was unaware of was how many grams of protein there are in my eggs or that fillet of fish.

The answer is there are 6 grams of proteins in an egg, 12g in two; and there are 15 grams of protein in a 4 oz. fillet of swai, which is the fish I normally eat every other day. I'm likely getting another 8 grams of protein from my double portion of green veggies (usually broccoli or zucchini).

Thus, if 35 grams of protein is ideal, I am getting far too little of it at breakfast. Makes me think I might benefit from adding in a protein shake.

It's also worth wondering if this study of fat teens applies to a fit, very active 51 year old. Perhaps the numbers are a bit different, but I suspect the idea is the same: that a lot of protein for breakfast will reduce hunger later in the day.

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