Weight Management & Satiety

Obesity is a multi-factorial and complex health issue. Current guidance for weight management encourages physical activity along with consuming an overall healthy eating pattern which includes whole grains, fruits, vegetables, lean proteins, low-fat and fat-free dairy products. A growing body of research suggests that dietary protein, specifically, can help promote satiety, facilitating weight loss when consumed as part of reduced energy diets.

Several clinical trials have specifically assessed the effects of high-quality protein from eggs on satiety and weight loss. For example:

  • In a study in overweight adults, calorie-restricted diets that included either eggs or a bagel for breakfast were compared; the people who consumed eggs for breakfast lowered their body mass index by 61%, lost 65% more weight, and reported feeling more energetic than those who ate a bagel for breakfast.
  • Men who consumed an egg breakfast versus a bagel breakfast showed that appetite hormones were suppressed following eggs at breakfast, as was energy intake over the course of the day.
  • A study of overweight premenopausal women that evaluated satiety responses to eating a turkey sausage and egg breakfast sandwich versus a low-protein pancake breakfast showed better appetite control and few calories consumed at lunch following the egg-based breakfast.
  • In a 3-month trial among subjects with type 2 diabetes, those who consumed 2 eggs per day for 6 days a week reported less hunger and greater satiety than those who consumed less than 2 eggs per week.

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Women’s Health and Fitness Day

Womens Health and Fitness

Women often struggle to balance busy careers and family while budgeting time for health and fitness. Fortunately, the last Wednesday in September is designated as National Women’s Health and Fitness Day! A time to spotlight the importance of regular physical activity and healthy living for women. The following strategies can help many women resist the temptation to allow a busy schedule to hijack exercise time and nutrition goals. Continue reading “Women’s Health and Fitness Day”

Whole foods high in protein, fiber and whole grains may enhance satiety when consumed as snacks

hard-boiled-egg-dippers

Featured article in the January 2017 issue of Nutrition Research Update

A recent paper published in Advances in Nutrition summarized evidence on associations between snacking and both satiety and body weight. Although snacking is a source of calories, it can also be satiating and promote appetite control at subsequent meals. Based on published literature on snacking food choices and behaviors, the paper reported that “whole foods high in protein, fiber and whole grains (e.g., nuts, yogurt, prunes, and popcorn) enhance satiety when consumed as snacks.” They also noted “the evidence concerning the effects of snack foods on obesity has been mixed, with a number of intervention and observation studies not finding a link between snack foods and increased weight status.”

In conclusion, this review suggests that “judicious selection of snack foods has the potential to contribute valuable nutrients to the daily diet… [and] contribute to satiety, with higher-protein foods having the strongest effect.”

Reference Citation
Njike VY, Smith TM, Shuval O, Shuval K, Edshteyn I, Kalantari V, Yaroch AL. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7:866-78.




			

A higher protein breakfast increases the thermic effect of feeding and appetite in breakfast skippers

Sunny Side Up Eggs

Featured article in the August, 2016 Issue of Nutrition Research Update

Numerous studies have demonstrated that higher protein meals at breakfast lead to greater feelings of fullness relative to lower protein breakfast meals, which may reduce energy intake and therefore facilitate weight loss (click here for a recent review).  Less understood is the effect of protein consumption at breakfast on the thermic effect of feeding (TEF), a component of total energy expenditure.

Continue reading “A higher protein breakfast increases the thermic effect of feeding and appetite in breakfast skippers”

Unintended Consequences of Weight Loss: A Researcher Weighs In

X-ray of Human

Featured article in the August, 2016 Issue of Nutrition Research Update; written by Christian Wright, Doctoral Candidate, Department of Nutrition Science Laboratory of Nutrition, Fitness, and Aging Purdue University

It goes without saying that our nation currently faces a serious obesity crisis. Nearly half of the United States has an obesity prevalence greater than 30% and not a single state in the U.S. shows a prevalence less than 20% (Fig. 1). This pervasiveness of obesity has led to a dramatic spike in cardiovascular disease and type II diabetes cases, which has ultimately decreased the quality of life and life expectancy for many Americans (1). One solution to this nationwide problem is weight loss, particularly diet-induced weight loss (2). Even a 5% reduction in body weight is shown to improve fasting blood lipid and glucose concentrations while decreasing the risk of all-cause mortality (3, 4). Indeed, weight loss is beneficial and is needed to combat our on-going battle with obesity. However, the loss of body mass without considering changes in body composition is irresponsible. Though beneficial for metabolic health, weight loss is shown to decrease bone mass (5) which could, in turn, increase the risk of osteoporosis and skeletal fracture.

Continue reading “Unintended Consequences of Weight Loss: A Researcher Weighs In”