Are Big Breakfasts Better For Weight Loss?

There is a lot of debate whether or not breakfast is the most important meal of the day. Some say to eat breakfast because it cuts down on belly fat, while other nutritionists say to eat only when you are hungry. So what is the deal with breakfast?

Daniela Jakubowic who is a professor at Tel Aviv University, as well as the co-author of the newest study called Obesity, says that the timing of our meals is more important than counting calories.

A study was done to prove this vital piece of information. The researchers took 74 overweight and obese women and divided them into two groups. The first group at a protein and carbohydrate-heavy breakfast of around 700 calories. They then had 500 calories for lunch and 200 calories for dinner. The other group reversed the order of their food, therefore eating 200 calories for breakfast, 500 for lunch, and 700 for dinner. The same amount of calories for each woman, yet the differences between the two groups were substantial.

The study lasted for three months, and on average, the first group lost about 19 pounds each. The second group only lost eight pounds. Another significant difference was that the first group wound up with smaller waists then the second group, and their insulin and glucose levels dropped more than the second group. If that is not proof enough to try this out, also know that the first group reported feeling less hungry and more satisfied while on their diet.

The reasoning behind this study is simple. You need to lay a foundation for your day. Eating a hearty breakfast can perk up your metabolism and prevent you from overeating later in the day.

What exactly did the dieters eat for their 700-calorie breakfast? Here it is:

  • 2 slices of whole wheat bread with 4 ounces of light tuna in water
  • 16 ounces of skim milk
  • 1/2 cup of tomato, basil and mozzarella salad
  • 1 cup of coffee
  • Small dessert, such as a mini chocolate bar to help fight off cravings later

Most of the dieters had to eat their breakfast in two parts, since it was so big. You can eat half upon waking, and the other half no later than 9am. If you are overly hungry at lunch, then it means that your breakfast did not have enough protein in it. Lunch should consist of a good balance of good carbs and protein that equal 500 calories. By the time dinner hits, you should not feel very hungry and just have a light 200 carbohydrate-free dinner, such as two eggs and five slices of turkey.

This study is truly an interesting find that may help anyone looking to shed some pounds. Remember to include healthy, whole grain carbs, as well as a good amount of protein in your huge breakfast. A 700-calorie breakfast of all you can eat pancakes may not help your weight loss cause.


Always consult your chiropractor or primary care physician for all your health related advice.

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Image: Used under Creative Commons Licensing courtesy of Chad-Ivan

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