Starting the day with a protein-packed breakfast can help reduce hunger as well as overall calorie consumption throughout the day, according to the findings of a new study.

Researchers had a group of 21 men eat two different test breakfasts with identical calories on different days. One was a high-protein meal that consisted of three scrambled eggs and whole wheat toast, the other was carbohydrate-based and consisted of a bagel with cream cheese and yogurt.

They found that when the men ate eggs for breakfast they ate less at lunch and throughout the following 24 hours. In addition, they found when men ate a bagel for breakfast, blood tests showed that ghrelin, the hormone that stimulates hunger when elevated, was significantly higher.

"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," said study author Dr. Maria Luz Fernandez. "We examined two typical American breakfasts, and the participants’ self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay.

Registered dietician Helenbeth Reynolds added that eating the entire egg is important. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg’s protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."