Egg breakfast fills you up for longer
Starting the day with an egg breakfast instead of another food
with the same calorie count is more likely to lead to weight loss
in overweight people.
Eggs have a higher satiety index
than regular breakfast cereals, which is generally believed to
be due to the high protein content of the eggs.
A recent study examined the impact of egg or bagel breakfasts
on perceived cravings over the subsequent 36 hours on 30 overweight
and obese women. The effects of the breakfast (bagel or egg) tested
two weeks apart.
The egg breakfast consisted of two eggs scrambled, two slices
of toast, and one tablespoon of reduced calorie fruit spread. The
bagel breakfast consisted of one bagel, two tablespoons of cream
cheese and three ounces of low fat yoghurt. The breakfasts contained
the same number of calories and both weighed in at around 188 grams.
The volunteers who ate the egg breakfast reported greater levels
of satiety and consumed 164 calories less for lunch, and 400 calories
less over the next 36 hours.
The researchers reject the proposal that the higher protein content
of the egg breakfast (5 grams more than the bagel breakfast) is
the sole reason for the increased sensation of satiety, since the
fat content of the egg breakfast was also higher. Calories from
fat have been linked to increased feelings of hunger and greater
food intake.
One way that protein may affect hunger is the impact it has on
ghrelin and glucagon-like peptide 1 (GLP1).
In a recent study, 12 healthy women aged 18–40 were
fed an adequate-protein (AP) diet (10% protein, 60% carbohydrate,
and 30% fat) or a high-protein (HP) diet (30% protein, 40% carbohydrate,
and 30% fat). Researchers measured fat breakdown, energy expenditure
(EE) over 24 hours, satiety (“feeling full”), and ghrelin
and GLP-1 levels.
Sleeping metabolic rate (6.40 ± 0.47 compared
with 6.12 ± 0.40 MJ/d; P < 0.05), diet-induced thermogenesis
(0.91 ± 0.25 compared with 0.69 ± 0.24 MJ/d; P < 0.05),
and satiety were significantly higher, and activity-induced EE
(1.68 ± 0.32 compared with 1.86 ± 0.41; P < 0.05),
respiratory quotient (0.84 ± 0.02 compared with 0.88 ± 0.03;
P < 0.0005), and hunger were significantly lower during the
HP diet.
Ghrelin concentrations were not significantly different between
diets, although GLP-1 concentrations after dinner were higher during
the HP than during the AP diet.
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References
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. (2005).
Short-term effect of eggs on satiety in overweight and obese
subjects. Journal
of the American College of Nutrition, 24,
510-515
Lejeune MP, Westerterp KR, Adam TC, Luscombe-Marsh ND, Westerterp-Plantenga MS.
(2006). Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and
energy and substrate metabolism during a high-protein diet and measured in a
respiration chamber. American
Journal of Clinical Nutrition, 83,
89-94
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