Research
Hormonal
Consuming ~30g of protein at breakfast improves satiety and reduces evening snacking in individuals who habitually skip breakfast.
If you usually skip breakfast, try eating a meal with about 30 grams of protein (like eggs or Greek yogurt) in the morning. This can help you feel full longer and reduce unhealthy snacking in the evening, potentially preventing fat gain.
ModerateSupportsMEDIUM confidence
The consumption of a high-protein breakfast led to greater fullness which extended throughout the day and into the evening hours compared to a high-protein lunch or dinner.
Why this rating
Based on acute and short-term intervention studies.
Source
Protein “requirements” beyond the RDA: implications for optimizing health
Stuart M. Phillips et al. · Applied Physiology Nutrition and Metabolism · 2016
DOI 10.1139/apnm-2015-0550
narrative_reviewCited 375×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Consuming high-quality protein at intakes of 1.2-1.6 g/kg/day, distributed across meals with ~30g per occasion, optimizes health outcomes by preventing sarcopenia, improving weight management, and enhancing athletic performance.Good
- Distributing protein intake evenly across meals (approx. 30g per meal) maximizes muscle protein synthesis compared to skewed distributions, particularly in older adults.Moderate
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →