Friday, May 24, 2013

Found the link or a link supporting increasing protein at meals, especially breakfast.

Here is a link to an article by the speaker, Dr Donald Layman, who spoke of protein needs at the Ohio Academy of Nutrition and Dietetics. This is the speech I referred to in the Quinoa Scramble post.

He writes about meal content of protein about half way through:
The meal content of protein is also a key factor for satiety and appetite regulation [9,10]. Protein has greater satiety value than either carbohydrates or fats and reduces food intake at subsequent meals [27]. Studies of energy regulation for weight management show that replacing carbohydrates with protein reduces daily energy intake by ~200 kcal [9]. The mechanism for this satiety effect may be mediated by intestinal hormones or by reducing peak post-prandial insulin response. While the mechanism remains to be elucidated, it is clear that the improved satiety response requires >30 g of protein at a meal and that breakfast has the greatest impact on total daily energy intake [27]. As with protein turnover in muscle and bone, limiting protein intake to a single large meal late in the day reduces the satiety benefits of dietary protein [22].
 Dr. Layman also writes on how increased protein diets can help with fixing body composition while traditional low fat, low calorie diets result in a loss of lean body mass.  Preventing lean tissue loss is important, especially as you age and want to avoid osteoporosis and sarcopenia.

Anyway it's a very interesting read and here is the link again so you can check it