A new study from Israel’s Tel Aviv U. has discovered that adding whey protein to a sensible breakfast can help you lose serious pounds.
Researchers gave one group of subjects a breakfast of toast, light cream cheese, milk, a granola bar, an apple, and a whey-protein shake; another group got a similar breakfast, with eggs, soy, or tuna standing in for the protein powder; a third group got a low-protein, high-carb/starch meal.
After 12 weeks, the whey-protein group had lost almost 17 pounds; the eggs/soy/tuna protein group was down more than 13 pounds; but the carb/starch group had dropped just 6.8 pounds.
The study authors also report that the whey-protein group felt fuller throughout the day, which made overeating less common. And their bodies showed significant suppression of ghrelin, also known as the hunger hormone that controls appetite and energy.
To pump up the whey in your breakfast, simply make a whey-protein shake with milk or add whole-food sources like ricotta (it has the highest whey content of any food), other soft cheeses such as Neufchâtel, or Greek yogurt.
Learn more about our body-transformation program—The 21-Day Shred