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Numerous research studies have reported that dietary protein consumed at one meal can reduce appetite at the following meal. However, some studies have suggested that different proteins might impact appetite differently.
A recent nutrition study published online in the British Journal of Nutrition, examined the impact of 4 different types of protein on appetite and energy intake in lean men. For this study, 22 lean, healthy men were asked to eat four meals at four different occasions with each meal containing a different protein source. These four protein meals were whey, tuna, turkey, and egg white. After consuming each meal, blood samples were collected to measure changes in blood sugar. Appetite and energy intake were measured four hours after the first meal by offering the study volunteers a buffet meal and measuring food consumption.
The study researchers reported that the whey and tuna meals had less of an impact on blood sugar than the turkey and egg white meals. Additionally, ratings of hunger were substantially lower after the whey protein meal compared to each of the other three protein meals. Calorie consumption at the buffet meal was significantly lower after the whey protein meal compared to the tuna, egg, and turkey meals.
Overall, these results suggest that a whey protein meal reduces appetite and calorie intake at a subsequent meal to a greater extent than meals rich in tuna, egg, or turkey proteins. Therefore, choosing dietary proteins that can make you feel full for a longer period of time is one weight management strategy by which an individual might be able to reduce their appetite and overall food consumption as part of their weight loss plan.
Aaron Tabor, MD
Diet, Anti-Aging, and Nutritional Cosmetic Expert
Author of Dr. Tabor's Diet and FIGHT NOW.
Learn more about Dr. Tabor's diet and anti-aging research at www.DrTabor.com.
Learn more about Dr. Tabor's breast cancer prevention book at www.fightBCnow.com.
Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite, and energy intake in lean men. British Journal of Nutrition 2010; Published online by Cambridge University Press May 11, 2010; DOI:10.1017/S0007114510001911