For overweight and obese people souls desperate to shed their extra kilos, a protein diet may be the answer. A new study has found that high-protein diets can boost appetite control and satiety in overweight men during weight loss.
Men who consumed a higher-protein diet were found to be more satiable throughout the day, and experienced reductions in both late-night and morning appetite, compared to a normal protein diet.
"Research has shown that higher-protein diets, those containing 18 to 35 pc of daily calorie intake from dietary protein, are associated with reductions in hunger and increased fullness throughout the day and into the evening hours," said Heather Leidy, professor in the Department of Nutrition and Exercise Physiology at the University of Missouri.
Leidy and his associates conducted an eating frequency sub-study in which 27 participants on both normal- and higher-protein diets consumed either three meals or six meals per day.
The researchers found that eating frequency had no effect on appetite and satiety on the normal-protein diet. However, subjects on the higher-protein diet, who ate three meals per day, experienced greater evening and late-night fullness than those who ate six meals per day.
"In our study, the two groups ate either 25 or 14 pc of calories from protein, while the total calories and pc of calories from fat stayed the same between the higher-protein and normal-protein diet patterns," Leidy added.
"Americans should include dietary protein sources at every meal," said Serena Ball, MS, RD, registered dietitian, nutrition consultant and advisor to the Egg Nutrition Center.
"The 2010 Dietary Guidelines and MyPlate education series highlight that protein is an important component of a healthy diet," she added.
Ball suggested pairing protein-rich eggs with whole grains, fruits, vegetables and dairy for a complete, healthy breakfast.
Her tips for an enviable figure include cherry tomato and Portobello omelette with whole-grain toast, an orange and low-fat or fat-free milk
She also vouches by mini breakfast pizzas on a whole wheat English muffin with sliced apples and yogurt.
And, finally Ball advices consuming basic scrambled eggs with low-fat mozzarella cheese and veggies along with fresh strawberries and a bowl of oatmeal made with low-fat or fat-free milk.
The research has been published in the journal Obesity.