High-Protein Breakfast May Reduce Hunger Pangs And Reduce Calorie Consumption

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How you like your eggs in the morning? With a protein-rich accompaniment, we hope.

Because eating a high-protein breakfast can reduce hunger pangs and the number of calories we consume at lunchtime, according to new research.

Tests on breakfasts similar in calories, fat and fibre but varied in protein levels in the United States showed participants who ate the protein-rich foods for breakfast felt less hungry during the morning and also ate less at lunchtime.

Dr Melinda Karalus, lead researcher, tested the short term effects of three turkey sausage and egg-based breakfast "bowls", a popular US breakfast containing scrambled eggs, potatoes, peppers or onions and turkey sausage - containing 40, 23 and nine grammes of protein.

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Protein-Rich Breakfasts for People Who Hate Eggs

The 3-Minute Burrito That'll Keep You Going For Hours(01 of07)

While so many breakfast wraps include eggs, this one relies on black beans for protein. Fill a whole wheat tortilla with a half-cup each of cooked black beans and sliced, roasted peppers, along with a sprinkling of shredded cheese, salsa and chopped cilantro. Roll up and store in the freezer, wrapped in plastic. In the morning, remove plastic, wrap loosely in a damp paper towel and microwave 3 minutes. (credit:Thinkstock)

The All-In-One Rev-Er-Upper(02 of07)

Get your caffeine fix and your morning meal all in one with this frothy smoothie, which incorporates a double shot of espresso, vanilla soy milk, cashew butter and a frozen banana. The shake contains 6 grams of protein, which is about the same amount you'll find in 1 egg.Get the recipe: Get-Up-and-Go Protein Smoothie (credit:Sang An)

A Savory Mix You Can Nibble On All Morning(03 of07)

Trail mix can be healthy -- if you make it yourself and keep the portions reasonable. This combo is packed with good-for-you ingredients, and will keep your energy up until lunch. Mix together a cup each of unfrosted, shredded Mini-Wheats and popcorn, and an eighth-cup each of toasted pumpkin seeds and cashews (plain are fine, but Trader Joe's Thai Lime & Chili Cashews are even better). (credit:Thinkstock)

The Veggie Scramble That's As Hearty As Any Blue-Plate Special(04 of07)

Vegan and vegetarian cooking instructor Colleen Patrick-Goudreau knows that preparing tofu can be tricky -- especially with the dizzying range of textures and styles available at supermarkets -- but she promises that if you start with the right kind, you'll get delicious results. The secret to making a perfectly fluffy, non-watery scramble, Patrick-Goudreau says, is using extra-firm tofu (and squeezing out some of the water before you begin cooking). It's perfect in a tortilla with salsa, or topped with fresh herbs.Get the recipe: Tofu Scramble (credit:Thinkstock)

A Sandwich With Some Heft(05 of07)

Instead of making a traditional peanut butter and jelly sandwich, try apple slices and almond butter on a toasted whole wheat English muffin or flat bagel. The fruit contains less added sugar than jelly -- and it also provides a nice crunch to contrast the smooth nut butter. (credit:Thinkstock)

The Brunchy, Meaty -- And Healthy! -- Casserole(06 of07)

This big breakfast bake is made from grits, instead of the usual cheese, but it's no less comforting. It'll energize you, too, since it includes turkey kielbasa, which is lower in calories and saturated fat than pork sausage yet still high in protein. You can make a batch, and when it's cool, cut it into individual portions and refrigerate to eat later, either at room temperature or reheated.Get the recipe: Tomato Grits and Sausage (credit:Ben Fink)

A Dessert-Inspired Way To Start Your Day (With No Sugar Crash)(07 of07)

We're all for indulging in cheesecake for breakfast, if only it didn't come with a sugar high, and then hunger pangs an hour later. Not this tasty meal: It delivers creaminess and a sweet hit, thanks to skim ricotta cheese and sliced strawberries. Spread a few spoonfuls of cheese on large fiber crispbreads, add fresh mint leaves if you like, top with the fruit and you'll stay sated all morning. (credit:Thinkstock)

She also tested the effects of a cereal and milk breakfast containing eight grammes of protein, a pancake and syrup breakfast with three grammes of protein, and the effects of no breakfast at all.

Participants who ate the higher-protein breakfasts rated better for hunger throughout the morning, and they also consumed fewer calories during lunch, compared with the lower-protein cereal and pancake and syrup breakfasts, or no breakfast at all.

The research, involving 35 participants, and funded by a branded food company, comes after a study published last year found skipping breakfast increases the risk of middle-aged men suffering heart attacks by more than a quarter.

See Also:
How To Peel Hard-Boiled Eggs
6 Delicious Brunch Recipes, The Key Ingredient For A Perfect Weekend

Research published in 2012 and funded by the American Egg Board also found that eating eggs for breakfast is more effective at preventing hunger for overweight people than having cereal.

Diet and fitness protein healthy eating Breakfast uk lifestyle news

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