Is protein for brekkie the secret to weight loss?

EATING more protein, especially at breakfast, could be the key to achieving healthy weight loss, according to a new report released by CSIRO yesterday. The report, Protein Balance: New concepts for protein in

Weight Management, reveals the latest scientific evidence supports eating at least 25g of protein at each main meal to control hunger and enhance muscle metabolism.

CSIRO senior principal research scientist Professor Manny Noakes said most Australians consumed low levels of protein at breakfast, but introducing more of it in the first meal of the day could help control eating for the rest of the day.

“If you find it difficult to control what you eat, a redistribution of protein toward breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods,” Prof Noakes said.

The report showed that for most Australians, protein intake was skewed towards the evening meal, with only small amounts eaten at breakfast.

On average, women consumed 11g of protein at breakfast, compared to the male average of 15g.

It also found that older Australians consumed the least amount of protein at breakfast but needed more protein to prevent muscle loss.

“The scientific evidence supports a higher protein diet, combined with regular exercise, for greater fat loss,” Prof Noakes said.

“Eating at least 25g of protein at main meals can assist with hunger control.”

The CSIRO research also showed Australians were getting more than one third of their dietary protein from low-quality sources such as processed foods, instead of whole protein sources including lean meats, fish, eggs, legumes and dairy.

The CSIRO’s Total Wellbeing Diet focuses on adopting a higher protein, moderate carbohydrate, low GI diet to promote weight loss and overall health.