Skipping breakfast? That’s so a no, no
According to a recent study in Obesity, the best breakfast for weight loss may actually be the heartiest. Maybe is hard to believe but, overweight women who consumed a higher calorie breakfast dropped more pounds than those who had a heavier meal at dinnertime, it was said in the study.
93 women with metabolic syndrome were divided into two groups by the researchers from Tel Aviv University, each ate 1,400 calories a day for 12 weeks. The breakfast group consumed a 700-calorie breakfast, a 500-calorie lunch, and a 200-calorie dinner; the dinner group did the opposite, eating the largest meal at suppertime.
You may think that extra calories come from for ex. donuts and pastries, but that’s not the case. The meals were protein-heavy, starring foods like tuna, whole wheat bread, skim milk, scrambled egg whites, and turkey.
And at the end, the breakfast-heavy group lost 11 percent of their weight, while big-dinner eaters lost only 4 percent. What’s more, their triglyceride levels went down 34 percent, while the dinner group’s triglycerides went up 15 percent. Fasting glucose, insulin and insulin resistance index dipped in both groups, but it dropped more among those eating larger breakfasts.
“The time of day we eat can have a big impact on the way our bodies process food,” says Daniela Jakubowicz, MD, a professor at the university. “For effective weight loss, more important than counting calories is the appropriate meal timing.”
The advice from a registered dietitian, Alyse Levine, is to eat according to your body’s hunger and fullness cues. If you want to try loading up earlier in the day, Levine suggests a parfait with plain Greek yogurt, ¼ cup chopped walnuts, an ounce of dried cherries, and a tablespoon of honey. Another great option: scrambled eggs, an ounce of cheese, a quarter of an avocado, a slice of whole grain toast, a tablespoon of fruit preserves, and a cup of berries.
Try a breakfast burrito with black beans, egg, salsa, and avocado or a Greek yogurt smoothie with a peanut butter and banana sandwich if you want to match the protein dosages in the study.