Protein-heavy foods like bacon and eggs for breakfast can help us cut cravings and lose weight.
Protein-heavy foods like bacon and eggs for breakfast can help us cut cravings and lose weight.

Protein kick in morning could be key to losing weight

IT'S a scientific fact. Bacon and eggs for breakfast can help you lose weight.

A new report from the CSIRO confirms the benefits of eating more protein at breakfast.

Protein Balance: New concepts for protein in weight management reveals that Australians should up their protein intake in the mornings to at least 25g in a bid to stave off unhealthy cravings.

Karly Kallis enjoying a protein-filled bacon and eggs breakfast. Picture: Peter Wallis
Karly Kallis enjoying a protein-filled bacon and eggs breakfast. Picture: Peter Wallis

"The average Australian eats much lower amounts of protein at breakfast, so increasing breakfast protein may help to control eating later in the day," said senior principal research scientist for CSIRO and co-author of the CSIRO Total Wellbeing Diet, Professor Manny Noakes.

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

The scientists highlight that for most Australians, protein intake is skewed towards the evening meal, with only small amounts eaten at breakfast.

On average women consume 11g of protein at breakfast, compared to the male average of 15g. Older Australians consume the least amount of protein at breakfast but need more protein to prevent muscle loss.

Kate Mottershead tucks into a brekkie of bacon and eggs. Picture: Sarah Matray
Kate Mottershead tucks into a brekkie of bacon and eggs. Picture: Sarah Matray

Australians get 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.

"With a variety of genetic, lifestyle and personality factors at play, there is no such thing as a one-size-fits-all approach to weight loss, but there is a range of healthy ways to lose weight," Prof Noakes said.

Brisbane's Karly Kallis understands the benefits of protein in her diet.

"I try to eat a breakfast with plenty of protein and good fats. I think it helps me snack less during the day," Ms Kallis said.



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