What is the best morning menu to lose weight? Israeli study reveals which menu provides the best protein intake to nourish and satiate us throughout the day.
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If you start the day with milk, cheese or Greek yogurt on the table, you can consider yourself served with the champions breakfast.
A study from the University of Tel Aviv (Israel) found that a high protein breakfast can help you lose weight and prevent type 2 diabetes.
In the test were followed 48 volunteers, all overweight and with an average age of 59 years.
They were divided into groups to follow one of three diets with the same number of calories for 23 months.
During this period, all participants ate a hearty breakfast, a medium-sized lunch and a small dinner daily.
However, the breakfast menu varied between protein sources and portion sizes.
One group emphasized the consumption of whey protein in the form of shakes.
The second ate protein from sources like eggs, soy and tuna.
The third ate carbohydrate or starchy breakfast.
After 12 weeks, those who received whey protein at the first meal lost more weight (7.6 kg on average).
And they were satiated longer and with fewer blood sugar spikes.
According to study author Daniela Jakubowicz, the whey protein diet suppresses the production of ghrelin, a hormone produced in the stomach to trigger hunger signals.
"A whey protein drink is easy to make and provides the advantages of a high protein breakfast, which is weight loss, hunger reduction, glucose spikes," he concluded.
Be concerned that high protein intake may promote chronic kidney damage.
To make the best use of this finding and meet your expectations, I recommend that you consult your dietitian.