The BEST breakfast for weight loss

Are you unsure what to eat for breakfast? I just read a study that makes me positively giddy.

Why giddy?

I’ll tell you in a minute, but first let me tell you a bit about the study, which was presented at ENDO 2016, the annual meeting of the Endocrine Society, in Boston.

Researchers assigned 3 different reduced-calorie diets to about 50 overweight, middle-aged men and women. Participants ate a large breakfast (660 calories), medium-sized lunch (570 calories), and a small dinner (280 calories).

Breakfast Battle - Whey Protein vs Regular Protein vs Carbo

All the diets had the same number of calories – about 1,500 calories per day.

The only thing that was different was the composition of breakfast.

Group #1 ate a high-protein breakfast as a whey protein shake.

Group #2 ate a high-protein breakfast with the same amount of protein but from other types of protein (such as eggs, soy, or tuna).

Group #3 ate a high-carbohydrate breakfast.

After 12 weeks, the group who lost the most weight was …..

Group #1!

On average, the whey protein shake group lost about 17 pounds, compared to 13 pounds for those eating other proteins, and only 7 pounds for those in the carbohydrate group.

And participants in the whey protein group felt more satisfied and less hungry throughout the day compared to the other 2 breakfasts.

The researchers attribute the hunger-curbing action of whey protein to its ability to significantly suppress ghrelin, the hunger hormone.

What is whey protein?

You may have heard the term “whey protein” before. I talk about it a lot, but if you’re not familiar with it …. When enzymes are added to milk in order to make cheese, the milk separates into 2 parts: cheese curds and whey protein.

But not all whey protein is alike.


Difference #1: The milk. Whey protein comes from milk, which comes from cows. Evolutionarily speaking, cows have always roamed free and eaten grass, legumes, and herbs. However, with today’s factory farming methods, cows are being fed diets high in corn and other grains – mostly genetically modified forms – which can lead to severe nutritional deficiencies.

They’re also pumped full of antibiotics to keep them alive, and injected with artificial growth hormones to plump them up.

Difference #2: The process. After the enzymes are added to the milk, a series of heavy-handed and unnatural treatments, including irradiation, micro-filtration, and hydrolyzation are applied to the whey to render it safe for human consumption.

And when the proteins are super heated and treated with acid, they become denatured, which means that the protein itself has been structurally altered, destroying the fragile protein components that support a healthy immune function, by the time it enters your body.

To me, those are 2 big things that can make one whey protein better than another.

I said earlier I’d tell you the reason that study made me giddy. Here’s why … I have a shake made with whey protein every morning.

And not just any whey protein. I drink RealDose RealMeal GF™, which contains the highest quality and most pure form of whey protein available on the planet.

It’s a non-denatured form of whey protein derived from grass-fed Australian cows. These cows live a natural and healthy life, and their milk delivers the purest whey on the planet.

And this Australian protein is minimally processed — never heated or denatured — so all of the biological activity and immune boosting amino acids are fully intact.

And did I mention that it tastes delicious? That’s not something you can often say about a protein drink.

Here’s one of my favorite morning recipes. It’s just one of 25 smoothie recipes featuring RealMeal in our Real Smoothies for Real People booklet provided free with every purchase of RealMeal. It’s a fruity blend packed with protein.

To save precious a.m. time, I put all the ingredients in the blender the night before, store it in the fridge, then mix everything up in the morning.

Pomegranate-Berry Blast


  • 2 cups assorted frozen berries
  • 2 tablespoons pomegranate juice concentrate
  • ½ cup non-fat, plain Greek yogurt
  • 1 cup water
  • 1 tablespoon whole flaxseeds (preferably organic)
  • 2 scoops RealMeal GF (vanilla flavor)
  • 1 tablespoon RealReds
  • 3 to 4 ice cubes


Add whole flaxseeds to blender, grind to a powder for 15 seconds. Add remaining ingredients, secure lid and blend 30 to 40 seconds or until desired consistency.

1. Jakubowicz D, Landau Z, Wainstein J, Bar-Dayan Y, Froy O. OR12-3: Whey protein induces greater reduction of postprandial glycemia and hba1c, weight loss and satiety compared to other protein sources in type 2 diabetes. Paper presented at 98th Annual Meeting of the Endocrine Society; April 1-4, 2016; Boston, MA.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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  1. What is the type of Casein in your whey product?

    • Dr. Steve Sisskind

      Hi Bruce,

      Thank you for posting your question! Only A2 Beta Casein milk is used in the formulation of RealMeal GF. Make it a healthy day!

  2. I have at last found my ideal breakfast :-

    I scoop Rel Dose Vanilla + 1 scoop Real Dose chocolate, added to a cooled cup of black coffee to taste + 100 mls Coconut milk & 3 ice cubes. Whizzed !!

    This is my Mocha breakfast before the Gym.

    I had the email introducing your Probiotics available on Amazon @ a reduced price BUT not to the UK. Is it possible to purchase direct from Real dose please ?

    • Dr. Steve Sisskind

      Hi Loraine,

      Thank you for sharing your great recipe! I am intrigued with your energy smoothie and will give it try this weekend! Yes, you can absolutely purchase ReaelDose Nutrition products in our online store: . For great prices and to get the best deals, I suggest you get subscribed to our email and newsletters. We send our special deals every so often so be on the lookout for those. Also, you can reach our RealCare team by phone, Monday through Friday 9am – 4pm Eastern Standard Time, by calling 1-307-222-6725 or by sending an email to Hope this helps! Make it a healthy day!

  3. what should i eat daily to loose my weight while on program

    • Dr. Steve Sisskind

      Hi Patty,

      Thank you for posting your concerns! We feel it’s best to focus on a diet high in vegetables, lean proteins like wild caught fish or beef and low fat dairy from grass fed sources, as well as limited whole grains and fruit. Try to get your fats from healthier sources like Omega 3’s than saturated fat sources. Omega 3’s come from sources such as fish, avocados nuts and seeds and studies show Omega 3 is effective at fighting inflammation. Ultimately, we recommend a diet similar to the Mediterranean Diet which is lower in saturated fat and higher in omega 3 fat. Hope this helps! Make it a healthy day!

  4. Wow! I did not know that a whey protein shake would “win out” in weight loss over the more traditional low-carb bacon-and-eggs for breakfast. I need to get back on smoothies again–and yes, with a quality-sourced whey protein. Thanks for the great article!


    • Dr. Steve Sisskind

      Hi Cara,

      Thank you for writing in and for sharing your concerns with us! I am deeply sorry but am unable to give an opinion about the medications prescribed by your doctor. However if you have an underactive thyroid, it’s important to work with your doctor for treatment to help eliminate those symptoms. With treatment, your thyroid will work with you instead of against you as you pursue a healthy weight. Hope this helps! Make it a healthy day!


  7. What is RealReds? Where can I purchase them?

    • Dr. Steve Sisskind

      Hi Dolores,

      Thank you for writing in and for letting us know of your concerns! RealReds™ is a powdered drink mix that provides the polyphenols and phytonutrients found in red and purple fruits and vegetables with only 1/10 of the sugar and calories. RealReds™ helps meet the daily requirement for fruits and vegetables, and if you already get that amount, it provides additional anti inflammatory protection to help deal with our current environmental challenges and increased nutritional needs. You can find additional details on RealReds and place your order here:

      Hope this helps! Make it a healthy day!

  8. I am in Australia yes some of our cows are grass fed but the problem arises when the raw milk goes to the factory. There it is truly adulterated.

    • I am in Australia to, and I also know that even though a lot of our cows are grass fed they are also supplemented with grain during drought times. Also some farmers give their cows grain when being milked. I am all for drinking raw milk, myself drinking nothing else growing up being raised on a dairy farm, but these days to find truly undenatured raw milk would take a lot of searching. Sourcing raw milk from a bio-dynamic farmer who bottles their milk for “cosmetic use only” would be my suggestion.

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