Protein For Breakfast Causes Weight Loss

Making sure to include good-quality protein at meal time isn’t connected to any one type of diet or to the most current nutritional studies. Protein is a life-sustaining macro-nutrient that our bodies use to build and repair tissue and to maintain a healthy metabolism.

The controversy surrounding dietary protein is usually about the difference between animal-based and plant-based sources. Is one or the other healthier? According to, it’s a matter of choice and there is evidence in favor of both.

Which is Better?

When protein is digested, it gets broken down into amino acids and processed by the liver. These amino acids are then recombined into molecules that travel through the bloodstream to perform vital tasks around the body.

The reason it’s so important to choose healthy proteins is because they contain different combinations of the 20 amino acids our bodies need. Though our bodies synthesize 11 of these, 9 of them are considered “essential” amino acids and need to be included in our diet on a daily basis.

The Breakdown

Animal-based protein such as lean cuts of meat, eggs, and dairy products, are “complete” proteins that contain all 9 of the essential amino acids. A benefit of consuming protein from these sources is that these foods also contain other important nutrients not present in plant-based protein such as vitamin B12, zinc, and omega-3 fatty acids.

The test of time has found that animal protein, especially processed and fatty cuts of beef, could contribute to heart disease, type-2 diabetes, and cancer

Plant-based protein from nuts, seeds, beans, whole grains, and vegetables is the basis of vegetarian and vegan diets. These foods are carefully combined to account for each of the essential amino acids. Absent in meat and dairy products is the dietary fiber and phytochemicals found in legumes and vegetables that in recent years have been studied for their anti-oxidant and cancer-fighting qualities.

The major drawback of an exclusively plant-based diet is the lack of vitamin-B12. A long-term B12 deficiency could have serious health consequences. According to, multi-vitamins and fish oil supplements are a safe and cost-effective way to stay healthy and “meat free”.

The Future of Protein

Since a healthy diet should include a balance of all these nutrients, a future trend of protein consumption could be to grow and process healthy, toxin-free foods and to make them available on a global scale. A team of nutritionists at have studied 35 diets from populations around the world and they’ve determined that the Mediterranean Diet is the most healthy, versatile, and economical.