Losing weight starts with breakfast ~ Eat milk and cheese to lose weight and control blood sugar

What to eat for breakfast to lose weight? The British Daily Mail reported that foreign studies have found that for overweight people with type 2 diabetes, following the "rich breakfast, moderate lunch, small dinner" diet, and consuming more protein from cheese, yogurt, and milk for breakfast can not only help them lose weight successfully, but also stabilize their blood sugar!

"Protein can increase satiety" is a recognized fact, but not every protein food works the same, so the effect of helping weight loss is also different.

Eating cheese and milk for breakfast is good for weight loss and blood sugar control

A study by Tel Aviv University in Israel found that supplementing breakfast with protein from milk, yogurt, and cheese can maintain a high level of satiety, have a better weight loss effect, and prevent blood sugar from rising rapidly in a short period of time, and keep it in a stable state for a longer period of time, which is very important for diabetic patients who need to control blood sugar. Long-term high blood sugar can easily cause heart problems, organ damage, slow wound healing, etc.

The portions of the three meals decrease in sequence. Breakfast is supplemented with whey protein

However, the researchers pointed out that the weight loss effect depends on the source and quality of the protein. The research team randomly assigned 48 overweight or obese diabetic patients as research subjects. Their average age was 59 years old. They followed the "rich breakfast, moderate lunch, and small dinner" diet for 23 consecutive months. However, the researchers divided them into three groups, and although the total calorie intake was the same, each group had a different breakfast.

The first group ate protein mainly from whey protein from dairy products, the second group ate protein also including eggs, soybeans, and tuna, and the third group ate large amounts of carbohydrates or starch.

Yogurt, cheese, milk and other dairy products contain whey protein, which studies have found can provide a higher sense of fullness.

After 12 weeks, it was found that the first group had the best weight loss effect, with an average weight loss of 7.6 kg; the second group lost 6.1 kg; and the third group had the worst effect, only losing 3.1 kg. The first group of subjects who mainly consumed whey protein felt less hungry and had a higher sense of fullness throughout the day. Researchers say this is because whey protein has a stronger effect in suppressing the hunger hormone ghrelin. In addition, the blood sugar level after meals in the first group was relatively stable.

The above research results have been published at the 2016 Annual Meeting of the Endocrine Society.