Is fibre or protein more important for weight loss? Your breakfast choices could hold the answer

Solen Le Net
Fri, 17 Apr 2026 12:47:12 +0000

The composition of morning meals may influence weight reduction when following a substantial breakfast eating pattern, according to research published in the British Journal of Nutrition.

The investigation assessed two distinct dietary approaches; one focused on fibre-rich foods while the other centred on protein-heavy options.

While both regimens delivered meaningful reductions in body weight among participants, the study revealed notable differences in how each approach affected the body beyond weight loss.

Results suggest protein-focused breakfasts are more effective at keeping hunger at bay, while fibre-based alternatives demonstrate superior effects on intestinal bacterial populations.

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The trial recruited 19 volunteers, predominantly male, with an average age of 57.4 years and a body mass index of 33.3 kg/m².

Participants followed each dietary intervention for 28 days using a randomised crossover design, allowing individuals to serve as their own controls. Both eating plans allocated 45 per cent of daily calories to the morning meal, with 20 per cent at lunch and 35 per cent in the evening.

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The fibre-rich regimen includes staples like lentils, fava beans, buckwheat and wheat bran. Meanwhile, the protein-heavy approach featured fish, poultry, eggs, red meat and dairy products.

Those following the fibre-focused diet shed an average of 4.87 kilograms, compared with 3.87 kilograms for participants on the protein-centred plan. Both approaches successfully reduced waist and hip measurements, along with the waist-to-hip ratio.

Crucially, the protein-rich breakfast maintained feelings of fullness more effectively, whereas the high-fibre option actually diminished satiety after eating.

Fasting glucose levels dropped by 10.2 per cent with the fibre diet and 8.4 per cent with the protein alternative, relative to the maintenance period.

Lipid levels also fell significantly under both regimens, with no meaningful difference between the two approaches.

The fibre-based diet fostered a more diverse gut bacterial community, with greater α-diversity compared to the protein regimen.

Beneficial bacteria that produce butyrate, including Faecalibacterium prausnitzii and Roseburia faecis, were more prevalent among those consuming the high-fibre breakfast.

Short-chain fatty acids such as acetate, butyrate and propionate were significantly higher following the fibre-rich approach. These compounds are associated with markers of intestinal wellbeing.

Scientists concluded while a protein-focused breakfast may assist with long-term adherence through superior appetite control, the fibre alternative supports gut health through improved microbial composition. However, longer-term studies are required to confirm whether these effects persist.