Study: For Weight Loss, Timing Is Everything!

New research reveals it’s the protein you eat for breakfast – not lunch or dinner- that could be the key to weight loss and appetite control. And now Starbucks says they can help! - by Colette Bouchez

There is an entire school of diet-speak that hails protein-rich foods as the key to weight loss.

Now comes a new study that says it may not be protein itself that impacts weight – but the time of day you eat it that matters most.

More specifically, new research published in the British Journal of Nutrition offers evidence that eating protein-rich foods for breakfast - like lean ham , low fat cheese or eggs - does more to control your appetite all day long then if you were wolfing down these same foods for lunch or dinner.

According to study author Wayne W. Campbell, PhD, while there is a growing body of research which supports eating high-quality protein foods when dieting to maintain a sense of fullness, " This study is particularly unique in that it looked at the timing of protein intake and reveals that when you consume more protein may be a critical piece of the equation."

And the tenet holds true he says, even when the calorie count of each meal is roughly the same.

The research, conducted at Purdue University, studied men who were assigned to one of two variations of a reduced calorie diet. The first meal plan consisted of a normal amount of protein ( 11 –14 % of daily caloric intake) spread throughout the day, while the second diet featured protein-rich foods such as eggs, lean Canadian bacon, yogurt or low fat cheese, in amounts equal to about 18- 25% of their daily caloric intake.

The goal was to discover if the extra protein helped control the men's appetite and if it ultimately influenced their total food intake for the day.

But the researchers went one step further: They looked for a connection between the men's daily appetite and the time of day they ate the extra protein - breakfast, lunch, dinner or spread evenly throughout the day.

What the study found: When the extra protein was consumed at breakfast the men felt fuller, not only following this meal, but throughout the rest of the day. Ultimately, they ate less and had better control of their appetite all day long.

By comparison, when the extra protein was consumed at lunch, dinner or evenly spread throughout the day, it didn't appear to have the same impact.

Indeed, the researchers discovered that eating a high protein breakfast not only helps jump -start your start your day with an extra boost of energy, it just might help you to control your appetite so you actually eat less throughout the day. And that means fewer calories, and, if you're dieting, more weight loss.

This was the second Purdue study to confirm the power of protein as a weight loss aid. In research published last year in the journal Obesity, the Purdue team also found that extra protein could improve mood, and helped dieters maintain more lean body mass.

And both Purdue findings support an online study published last month in the International Journal of Obesity. Here researchers detailed how, when all calories were equal, eating a high protein breakfast consisting of two eggs resulted in more weight loss than eating a bagel for breakfast.

The Starbucks Solution

While it's clear that protein can be a powerful diet aid, research also shows that most Americans generally do not concentrate their intake at breakfast. But if the coffee shop chain Starbucks has anything to do with meal planning, that could soon change.

Indeed, on the heels of the new Purdue finding, Starbucks announced this week a plan to offer a "Power Breakfast" that features more than those lattes and mochachinos.

New to the Starbucks menu this week: A "Protein Power Plate" featuring a hard boiled egg, a bagel, peanut butter, and cheese. And for an extra protein boost you can stop by their new nut bar and grab a handful to munch on your way to the office

Not only will you have energy to spare, but depending on which nuts you choose you can also net yourself a healthy dose of omega 3 fatty acid - which has been shown in previous studies to also help encourage weight loss.

The other new breakfasts being offered by Starbucks include high fiber oatmeal with a vanilla latte; an apple bran muffin with coffee; and a low-fat latte with a berry whole grain fruit pastry.

Each of the meals,including the protein plate, have under 350 calories, and most have under 10 grams of fat. But the trick is ... you have to eat only one. :)

You might also enjoy reading:

How To Look Thinner Instantly: It's Not What You Think!

The Diet Shoe: Can Footwear Help You Lose Weight?

Or visit RedDressDiary.com - The Destination For Fabulous Women Over 40!