Dietician
Karolina Dobrowolska-Zrałka
Why can one of us eat a morning meal and forget about eating until dinner, and others after two hours nervously reach for the bar? The answer is hidden in the composition of macronutrients. Protein For years, he has been considered the most filling part of the diet, and clinical trials confirm that the morning portion of protein reduces all -day calorie consumption. At a time when processed carbohydrates tempt at every corner, the "high -workfast" strategy becomes not only fashion, but a weight and energy control tool. In this article, I explain step by step how protein works, what hormones control hunger, how many grams are enough not to snack and what nutrition experts say about it. I will also show you how to put the protein into tasty breakfasts - from classic porridge to a modern smart meal - and how to avoid the most common traps such as excess fat or lack of fiber. If you want to start a day with a sense of satiety, stable glycemia and without hunger attacks, this reading is for you.
How does protein affect the feeling of satiety?
Studies comparing macronutrients are unambiguous: 1 kcal from protein more than 1 kcal from carbohydrates or fat. The key is the so -called satiety index (Satieta Index), which determines how long after the meal a sense of fullness is maintained. Products rich in protein - eggs, lean meat, whey nutrients - reach an average of 180–220 points, while white bread designated as a scale base has 100 points. Mechanism? First, the distribution of protein into amino acids requires more energy (about this in the next section). Secondly, digestion lasts longer, so food content leaves the stomach more slowly. Thirdly, the amino acids stimulate the receptors in the intestine that send to the brain the signal "I am full". As a result, breakfast from 30 g of protein reduces spontaneous calorie intake during the day by an average of 260 kcal - a result confirmed by the meta -analysis of 32 randomized tests.
It is worth remembering that the effect of satiety also depends on the volume of the meal. Protein porridge, which swells thanks to β -glucan fiber, fills the stomach more than a sandwich with the same amount of protein. That is why more and more dietitians recommend protein porridge As a morning meal number one - they provide protein, water and fiber, creating a firefighter filling for many hours.
Hunger and satiety hormones: leptin, Grelin, Pyy, GLP -1
Hunger and satiety is not only a matter of calorie, but above all hormonal ballet. Grelin, secreted in the stomach, grows before a meal and turns an appetite. After consuming the protein, its level decreases more violently than after fats or carbohydrates. Pyy and GLP -1, intestinal hormones, work the opposite - they grow after a meal, sending the signal "just food" to the hypothalamus. Protein stimulates their secretion up to three times stronger than pasta or sweet flakes. Leptin, satiety hormone produced by fat cells, reacts more slowly, but in the perspective of the day it increases more when the first meal is ≥ 25 g of protein.
In the Crossover study, overweight women were compared at overweight: 15 g protein vs 35 g protein with the same caloric content. After four hours, the level of Grelin in the High -Protein group was 27 % lower, and Pyy was 48 % higher. Participants reported less desire for sweets, which translated into lower consumption of simple sugars in the next meal.
Postprandial thermogenesis and energy expenditure
Postprandial thermogenesis (TEF) is the energy that the body uses digestion and absorption of nutrients. Tef Białka is 20-30 %of the supplied kcal, while for carbohydrates it is 5-10 %, and for fat only 0-3 %. This means that with 300 kcal protein up to 90 kcal you will burn "for a good morning". In a week, it is a difference of up to 600 kcal - the equivalent of one additional cardio training. Interestingly, whey has a higher TEF than casein or vegetable proteins, because it digests faster, generating a larger metabolism peak.
In the University of Wyoming experiment, participants received breakfast isopakents: high -protein (30 g), high -fat or high -carbohydrate, all 400 kcal. TEF measured by indirect calorimmetry amounted to 22 %, 10 %and 7 %, respectively. After three weeks, the High -Protein group lost 0.8 kg of fat with zero difference in total calories - only thanks to the higher resting expense.
Index of the satiety of protein dishes
Professor Susanna Holt has developed a SI scale based on hunger response after a portion of 240 kcal of various foods. Eggs achieved a result of 150, Greek yogurt 140, and protein porridge 209 - even beating cooked potatoes (323), which, however, in a normal diet rarely hosts for breakfast. High translates into a lower caloric balance during the day, because the body instinctively compensates for energy. Converting a bun into protein porridge can therefore reduce consumption by up to 400 kcal per day without conscious counting.
Interesting fact: it grows with volume. The porridge cooked on the water is higher than the one on milk, despite the same dose of protein, because it contains more water, and the stomach content extends mechanoreceptors of satiety.
How much protein in the morning so as not to feel hungry?
ISSN recommendations for active people speak of 1.6-2.2 g protein per kg body weight per day. Breakfast should provide a minimum of 0.3 g/kg to exceed the leucine threshold (2.5 g leucine). The average woman 60 kg needs 18 g, but the satiety effect appears more clearly at a portion of 25-30 g. A man 80 kg will benefit from 30-35 g. Doses above 50 g do not give additional satiety - excess amino acids undergoes oxidation.
Practice: 60 g of flakes, 30 g whey isolate and 200 ml of Light soy drink are about 33 g of protein. Two eggs and 100 g of cottage cheese will provide 28 g, but lower volume and less fiber, which is worth compensating with vegetables.
Protein + fiber - a duo controlling appetite
The protein is chemically, and fiber - mechanically. Soluble fiber fractions (β -glucated, pectin) create a gel that increases the viscosity of the intestinal content. The combination of 30 g of protein with 4 G β -glucan slows down the gastric emptying by 34 % compared to the protein without fiber. Thanks to this, the amino acids release more slowly, and the satiety signal lasts longer. Oats are a natural ally here: 60 g of petals provides 3-4 g β -glucans, so in practice it is enough to add protein conditioner to get a complete "satiety" meal.
In the Kvien et al. (2023) The group on protein porridge with β -glucan ate 310 kcal less during lunch than a group on a protein shake without fiber. Blood morphology after 12 weeks showed a lower level of CRP, which indicates anti -inflammatory effect - a metabolic health bonus.
High -protein breakfast in calorie reduction
A caloric deficit is easier to keep when it is not accompanied by a wolf in the stomach. Breakfast with ≥ 30 g of protein reduces the number of thoughts about food on a visual -analogue scale by 60 % relative to low -protein. In addition, the protein protects muscle mass; In the study on wrestlers, the 500 kcal deficit per day at 2.3 g of protein/kg led to a decrease in fat by 3.5 kg and FFM maintenance, while the 1.0 g/kg group lost 1.2 kg of muscles.
Neat also plays a significant role - spontaneous daytime activity. People eating protein breakfasts have a higher energy level and even 14 % more steps during the day. More movement = larger deficit without drastic calorie cutting.
Examples of high satiety breakfasts
Smart meal protein porridge: 70 g of mixture, 200 ml of water - 30 g protein, 10 g of fiber, 350 kcal, satiety 5 h.
Protein omelette: 3 eggs, 40 g of cottage cheese, 50 g of spinach - 32 g protein, 5 g of fiber from vegetables, 330 kcal, satiety 4 h.
Smoothie Bowl: 30 g WPI, 200 g of Greek yogurt, 100 g raspberries, 10 g of oatmeal - 35 g of protein, 8 g of fiber, 380 kcal, satiety 4.5 h.
Each of these meals exceeds the leucine threshold, has a low IG and a high index of satiety, which minimizes the risk of snacking.
The most common errors when composing a protein breakfast
The first - too little protein. 15 g in "Protein" breakfast petals is marketing, not a strategy. The second - excess fat: peanut butter + coconut oil + seeds is easily 25 g of fat and 520 kcal, which slow down the gastric emptying, but do not increase thermogenesis. Third - no fiber: Shake from the conditioner and water is full than porridge. Fourth - sweet additives (maple syrup, honey) raise IG and increase glucose jumps. Fifth - food in a hurry; Quickly drinking a cocktail bypasses the chewing phase, which in itself stimulates satiety receptors.
Dietitian reviews and research results
Clinical dietitian Dr. Anna Puchała: "High -protein breakfast It is the cheapest "supplement" anti -assiduation. Patients who start a day with 30 g of protein, easier to perform a caloric deficit and report more energy for training. " Dr. Jakub Nowiński, a specialist in sports nutrition, adds: "In strength sport, the morning dose of protein supports the nitrogen balance and protects the muscles on the reduction. This is a protocol with the best cost -effect relationship." Whitman's meta -analysis (2024) showed that 80 % of research confirms calorie reduction after high -workfast, and the remaining 20 % - no difference, never growth.
FAQ
Is it possible to overdose protein in the morning?
With doses of up to 40 g in healthy people, no side effects were noted. The body is a surplus of oxidation amino acids. Digestive problems arise only at> 50 g in one meal.
Does vegetable protein fill the same as whey?
Vegetable isolates have a lower content of leucine, so you need a larger portion (½ 40 g) for the same effect. The combination of peas and rice is approaching the whey.
What about people who have no appetite in the morning?
Try half a portion of a drink based on Greek yogurt and WPI - the liquid is full of volume, but it provides protein. Over time, the stomach adapts to larger portions.
Can children eat high -protein breakfasts?
Children over 7 years old can, but the dose should be 0.25 g/kg of body weight. Consult a pediatrician if you are planning a protein conditioner.
Will the protein breakfast slow down the keto diet?
No, if you keep a low level of carbohydrates. Remember, however, that excess protein can go into gluconeogenesis. Watch ketones and adjust the dose.
Can I drink coffee for breakfast with conditioner?
Caffeine does not affect the absorption of protein, but it has a diuretically. Drink an additional glass of water to maintain proper hydration.
Is a high -protein breakfast expensive?
A portion of oatmeal with whey conditioner costs about PLN 4, scrambled eggs from three eggs and cottage cheese - PLN 3.50. It's cheaper than a bakery sandwich and a bar in the office.
Sources
- Holt S. et al. Satiety Index Research, 2023.
- Kvien L. et al. Effects of β -glucan and protein on app. 2023.
- Whitman J. Meta -Analysis of High -Lotein Breakfast, 2024.
- ISSN Position on Protein, 2022.
- University of Wyoming Tef Study, 2021.
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