The best breakfast for weight loss

Researchers at Tel Aviv University compared three different breakfast options - a high protein breakfast with protein coming from diary products, a high protein breakfast with protein coming from soy, tuna or egg products and a traditional carb breakfast.

Over the 12 week study period, which also included a larger breakfast and lunch followed by a smaller calorie controlled dinner, dieters who consumed a dairy-based breakfast lost 7.6kg compared to 6.1kg for dieters in the other proteins group and just 3.1kg for dieters in the high carb group.

This study supports previous research that a protein rich, egg-based breakfast is of particular benefit for weight loss. 

But in this study, whey protein specifically found in dairy-rich breakfast options including Greek yoghurt, milk and concentrated in protein powder appeared to offer the added benefit of helping to suppress the hunger hormone.

The group eating a breakfast with whey protein had fewer spikes in their blood sugar levels after meals when compared to the other two diets.

Traditional carb rich breakfast options — breakfast cereal, toast, bagels, juice and muesli can be easy to over-consume and can contain two-to-three times the carbohydrate load of protein rich breakfasts.

This does not mean you need to ditch the toast and cereal options completely - but rather consider ways to add protein via eggs and dairy to offer positive benefits.