Do high-protein breakfasts help control hunger?

Yes, they increase PYY and GLP-1 hormones that promote fullness.

Do they reduce how much you eat later?

No. Despite higher satiety, lunch calorie intake remained unchanged.

Is plant protein as effective as animal protein?

Yes. Both produced similar hormonal and appetite responses.

Does age affect how protein influences appetite?

No major age differences were observed in appetite or hormone changes.

Should people still include protein at breakfast?

Yes. Protein supports fullness and overall nutritional balance, even if it does not cut later calories.

Does a High-Protein Breakfast Truly Keep Hunger Away?

Plant and animal protein breakfasts increase satiety hormones but do not reduce later calorie intake, suggesting fullness does not always affect eating behavior.

Highlights:

Protein-rich breakfasts increase PYY and GLP-1
Hunger ratings improve but lunch calorie intake stays unchanged
Plant and animal proteins show similar satiety effects

Breakfast is often considered the most important meal for maintaining energy balance, yet its role in regulating appetite remains complex ().

A new controlled investigation explored whether increasing morning protein affects hunger hormones and later calorie intake.

The findings show that while high-protein breakfasts stimulate satiety signals, they do not reduce how much people eat at the next meal.

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How Protein Influences Morning Satiety

Protein is known to activate fullness-related hormones, particularly peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) . These hormones help slow digestion and enhance the feeling of fullness.

In the study, both plant-based and animal-based high-protein breakfasts generated significantly higher PYY and GLP-1 levels compared with a low-protein, high-carbohydrate meal.

Participants also reported lower appetite following the high-protein meals. The reduction was slightly greater with the plant-based drink, which may be related to its higher fiber content or faster gastric emptying due to its liquid form.

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How the Breakfast Trial Was Structured

The study used a randomized, within-subject, crossover design. Participants completed three breakfast sessions on separate days: a high-protein plant drink, a high-protein animal-based meal, and a low-protein control breakfast. All meals contained equal energy.

After breakfast, appetite ratings were recorded at regular intervals for four hours. Blood samples were also collected to measure changes in PYY and GLP-1. At the end of the session, an ad libitum lunch was provided to evaluate actual calorie consumption ().

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What the Researchers Found

Both high-protein breakfasts produced stronger hormonal responses and greater appetite suppression than the low-protein meal.

However, when participants were given lunch, there was no difference in the total calories consumed across the three breakfast types.

This means that although hormonal and subjective satiety increased, the effect did not translate into reduced food intake later in the day. The study also found no notable differences between younger and older adults.

What This Means for Daily Eating Habits

The findings support the value of a high-protein breakfast for improving morning satiety, especially for those seeking longer-lasting fullness.

However, protein alone is not enough to reduce overall calorie intake. Eating behavior is influenced by multiple factors beyond satiety hormones, including routine, environment, and psychological cues.

Final Takeaway:

A protein-rich breakfast helps you feel fuller and supports healthy appetite signals, but it does not guarantee eating less later. Balanced meal planning throughout the day remains essential.

References:

The effect of consuming different dietary protein sources at breakfast upon self rated satiety, peptide YY, glucagon like peptide-1, and subsequent food intake in young and older adults - (https://pmc.ncbi.nlm.nih.gov/articles/PMC12612008/)
High protein intake stimulates postprandial GLP1 and PYY release - (https://pubmed.ncbi.nlm.nih.gov/23666746/)

Source-Medindia