While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast skippers, and they eat more at lunch and throughout the day. Another theory behind the breakfast weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 3. Some 8. 0 of the people in the Registry regularly eat breakfast and also follow a calorie controlled, low fat diet. Its worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein andor whole grains not meals loaded with fat and calories. Make Lean Protein Part of Your Breakfast Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime. ContinuedProtein blunts your hunger the most, and is the most satiating, Purdue University researcher Wayne Campbell, Ph. D, tells Web. MD. And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest quality protein. In a study presented at the 2. Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. Mussels That Are Open more. The two breakfast meals were identical in calories and volume. Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low fat, reduced calorie diet, lost 6. Nikhil V. Dhurandhar, Ph. D. Another study, reported in the Journal of the American College of Nutrition, also substantiates eggs ability to satisfy hunger. Both these studies show that when people eat eggs at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel, explains Dhurandhar. But what about the cholesterol in eggs A large egg contains 7. According to the American Heart Association AHA, healthy people can eat an egg a day. It should be noted in our study that none of the women had increases in blood lipids, confirming that healthy adults on a low fat diet can enjoy eggs without significantly impacting their risk of heart disease, says Dhundar. Another study, reported in Obesity Research, found that women who added a little lean protein to their breakfast in the form of a slice of Canadian bacon added to an egg sandwich made with an English muffin felt less hunger during the next four hours than those who ate a breakfast without protein. All the participants lost about 1. Experts note that lean muscle mass is more metabolically active, and thus helps with weight management. Continued. Breakfast Cereal and Weight Control. Many studies have also shown that when breakfast cereal is consumed as part of an overall healthful lifestyle, it can play a role in maintaining a healthy body weight. A Harvard study of more than 1. Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready to eat cereal were associated with lower BMIs in women than other, higher fat breakfast meals. Choosing the Right Breakfast Foods. This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low or non fat dairy, and lean protein. Even if you think you dont have time to eat breakfast, there are grab and go options that fill the bill. Some quick and healthy choices include A veggie omelet and a piece of whole wheat toast. A whole wheat English muffin with low fat cheese, a scrambled egg, and slice of tomato or lean ham. Smoothie made with fruit and low fat yogurt. Salmon on 12 whole grain bagel with light cream cheese. Whole grain cereal with fresh fruit and low fat milk. Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice. Low fat yogurt and a piece of fresh fruit. Yogurt smoothie and breakfast bar. Hard boiled egg and a banana. Sources. SOURCES Nikhil V. Dhurandhar, Ph. D, associate professor, department of. Louisiana State Universitys Pennington Biomedical. Research Center. Wayne Campbell, Ph. D, associate professor, department of foods. Purdue University. Leidy, H., Obesity Research, 2. Campbell, Journal of the American Dietetic Association. Journal of the American Dietetic Association. July 2. 00. 7 vol 1. Web. MD, Inc. All rights reserved. Good Diabetic Diet Oatmeal Diabetes.