Eating Protein At Every Meal Helps in Losing Weight And Maintaining Weight Loss

A research paper which is a review of many sources from the scientific literature, has just been  published in the American Journal of Clinical Nutrition with the title The Role of Protein in Weight loss and Maintenance.

Lead researcher Heather Leidy and her colleagues at the University of Missouri Department of Nutrition and Exercise Physiology presented  a review of the current scientific literature on protein consumption as a part of the   diet. Their review shows that protein consumption at each meal balanced throughout the day, enhances weight loss and  helps to prevent weight regain by increasing the metabolism, enhancing feelings of fullness, and helping the body keep its muscle while losing fat.

Most Americans do not eat enough  protein in a balanced way to achieve these effects. The researchers suggest  that to integrate more protein into the diet follow these recommendations:

1. Never skip breakfast, and eat a significant amount of protein with that first meal. Researcher Leidy says, “Breakfast, in general, provides benefits for appetite control and satiety, or feelings of fullness. Eating a protein-rich breakfast containing about 30 grams of protein leads to even greater satiety throughout the day and can reduce unhealthy snacking by improving appetite control.”

2. Evenly distribute protein intake throughout the day. “Protein has been shown to promote weight and fat losses while preserving lean mass,” Leidy said. “Additionally, new evidence also indicates that spreading this amount evenly throughout the day is important.”

Leidy said that individuals may think eating 30 grams of protein for breakfast sounds too difficult, but planning ahead can make it easier to accomplish. “Most people eat enough protein in the evening,” she says.  “We want people to know that they don’t have to consume impractical amounts of protein. Take whatever source of protein you ate for dinner — whether that’s a steak or a pork chop ” … and ad some of those  proteins to the other meals.

3. Emphasize “complete” proteins. Proteins found in animal-based foods (poultry, fish, eggs , beef and dairy ) contain all the essential amino acids . Most plant-based proteins found in vegetables and grains are called “incomplete” proteins because they lack one or more essential amino acids .

Please consider this report in conjunction with the my recent posting regarding the benefits of a protein breakfast for blood sugar control Published in the Journal of Nutrition, 2014.

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