Based on all the research that I come across, I’ve always recommended eating a BIG, protein-rich breakfast. 

Recently researchers from The University of Kansas Medical Center and from the Virginia Commonwealth University has provided more proof and reason to be following that recommendation for the most rapid weight loss.

Research from – The University of Kansas Medical Center

This study analyzed the effect of a protein-rich breakfast on appetite and overall daily calorie consumption among teens that typically skip breakfast.

In the study, teens either consumed a protein-rich breakfast of solid foods, a protein-rich breakfast beverage (i.e. meal replacement shake), or a breakfast meal containing minimal protein.  All meals were 500 calories each.

The results

The protein-rich breakfast groups (both solid food and beverage) fared better than an equal calorie breakfast not containing substantial protein.  It’s interesting to note that the solid food protein-rich breakfast group scored significantly higher than the protein-rich beverage group with regards to consuming less calories at lunch and feeling considerably fuller after the breakfast meal.

Should the study included a control group with a lower-calorie or skipped breakfast, results would have been even worse (proof below).

What to learn from this study:

1.  Eating breakfast isn’t enough.  The breakfast meal needs to contain ample protein to adequately affect satiation and overall caloric intake.

2.  A meal replacement shake breakfast doesn’t seem to have the same satiation and calorie intake benefits that a solid food protein-rich meal does.

Research from – The Virginia Commonwealth University

Participants either consumed a diet which included a large protein + carbohydrate breakfast (totaling HALF of daily total calories) or a typical low-calorie diet.

The results

The group that ate half their daily calories at breakfast lost 5 TIMES MORE WEIGHT than the typical calorie restrictive diet group.

That’s VERY convincing evidence that a big, protein-rich breakfast is far superior to some low-calorie “piece of toast” breakfast!

The ultimate lesson from these researchers:

The ideal breakfast for weight loss AND to start your day off with energy to sustain you should be BIG and contain plenty of lean protein and carbohydrates.  And of course, keep MOVING throughout your day... don't become stationary for too long; get up and move around.