Eating a “Big Breakfast” can help you Lose Weight

A new study just released says it can.

Breakfast has always been touted as the most important meal of the day, and according to the study, if you eat a bigger breakfast--with more carbohydrates and protein—you’re inclined to eat a smaller lunch and dinner.

The study results were startling:

The participants in the study who consumed large breakfasts were eating more overall calories (1240 v 1085) as opposed to the participants who didn’t eat a big breakfast.

Because they consumed a higher number of calories at breakfast, it helped curb their cravings for carbohydrates during the day, which resulted in them not overeating because they were already satiated.

From the article:

“46 women on the very-low-carb diet consumed 1,085 calories a day, consisting of 17 grams of carbohydrates, 51 grams of protein and 78 grams of fat. The smallest meal was breakfast, at 290 calories. For breakfast, the low-carb dieters were allowed only 7 grams of carbohydrates, such as bread, fruit, cereal and milk, and they could eat just 12 grams of protein, such as meat and eggs, in the morning.

In contrast, the 48 women on the "big breakfast diet" consumed 1,240 calories a day. Although lower in total fat (46 grams) than the other diet, the Big Breakfast diet had higher daily allotments of carbs (97 grams) and protein (93 grams). Dieters ate a 610-calorie breakfast, consisting of 58 grams of carbs, 47 grams of protein and 22 fat grams.

For lunch, they got 395 calories, made up of 34 grams of carbs, 28 grams of protein and 13 grams of fat. Dinner -- the smallest meal of the day -- was made up of 235 calories (5, 18 and 26 grams of carbs, protein, and fat, respectively).

At month four, there was no significant weight-loss difference between the two diet groups. Women on the strict low-carb diet shed an average of about 28 pounds, while women on the big breakfast diet lost nearly 23 pounds, on average. But at the eight month mark, the low-carb dieters regained an average of 18 pounds, while the big breakfast dieters continued to lose weight, shedding another 16.5 pounds.

Those on the Big Breakfast diet lost more than 21 percent of their body weight, compared with just 4.5 percent for the low-carb group.

And according to Jakubowicz, of the Hospital de Clinicas in Caracas, Venezuela who worked with scientists from Virginia Commonwealth University in Richmond, “Women who ate a big breakfast reported feeling less hungry, especially before lunch, and having fewer cravings for carbs than women on the low-carb diet.”

Who knew?

As we continue to get more information and education about proper nutrition and eating, our journey towards a healthy lifestyle will become easier.

At Iowa Avenue, we want to know what you think.

What are you currently eating for breakfast? What are your kids eating for breakfast?

Join our discussion, What did you eat for breakfast?

Try eating a big breakfast, and let us know if it works for you, because

After all, it’s about a healthy lifestyle!

Photo courtesty of Or Hiltch

Tags: breakfast, calories, carbs, eating, protein, study, weight_loss

Comment by Mark Salinas on June 22, 2008 at 5:43am: I love breakfast! Eggs with salsa or garlic, hash browns, potatoes...maybe some pancakes!

Comment by Bill Wallace on June 22, 2008 at 5:46am: Today I had a fairly simple and small breakfast. But I am on the Jenny Craig diet so I have to follow that (or, I choose to follow that ;) ) But I have thought that at times a big breakfast would do me till mid afternoon, with relevant healthy snacks thrown in at appropriate times.
I think it's always appropriate to mention that exercise has to be incorporated into any study on dieting, the two are inextricably linked. :)

Comment by Skinny Guy on June 22, 2008 at 6:10am: I am also a big fan of breakfast. I described my usual breakfast at the What did you eat for breakfast? discussion linked in the article, but I can never go wrong with oatmeal and coffee!

Comment by Sean on June 22, 2008 at 6:53am: Great post.
My breakfast is probably my most important meal. My habits are changing, and now I'm on the oatmeal kick. I switch it up with my bagel every once in a while..... but I HAVE to have my coffee. A vice of mine I can never give up.

Comment by lana on June 22, 2008 at 7:51am: Very impressive post.
Unfortunately, this sort of diet is absolutely inappropriate for people like me.
I do not eat anything till noon or even later, till 13:00-14:00 just because I do not want to. Moreover, when I try to be on the healthy diet and have a proper breakfast, the very look at any food in the morning makes me sick. There is one exception, though - a good old cup of coffee!
This is how I feel. I'm not anorexic and in the afternoon and early evening I'm very food-friendly.

Comment by Metroknow on June 22, 2008 at 7:53am: I'm really glad you posted this - for me, a big breakfast has always been a bad idea diet-wise, but that was before I changed my eating habits. What would happen for me was I would eat a big breakfast thinking that I would see exactly the results discussed here (not as hungry later), but I found that after 4 hours or so my appetite was not diminished - I would just overeat for lunch too. And then 4 hours later, same for dinner. So I felt like using the "big breakfast makes you less hungry later" idea turned into just an excuse to overeat breakfast! :)

That said, I have changed my eating habits now so that I don't overeat at any meal, 90% of the time. And my other meals are now much healthier. So I am going to rethink this and give it a try.

What I find most intriguing is that it lines up with the Breakfast like a king, lunch like a prince, and dinner like a pauper idea that is common in Europe. And I think there has got to be some merit to that. . .

Thanks Lisa - what a great way to start a Sunday morning! Look out pancakes, waffles, bacon, eggs, oatmeal, biscuits, gravy, chop steak, here I come!!!

Just kidding. ;)

Comment by summergirl on June 22, 2008 at 1:05pm: interesting, however i'm following a low fat specific diet for wt loss right now. my typical brkfst is only 220 cals; a serving of fruit, a serving of dairy, and a serving of whole grains. Which so far equates to some vanilla ff yogurt+ a sliced peach+ a slice and a hlf of ww toast. But the mid morning snack allows for a protein and a grain.

Comment by SpinDiva on June 22, 2008 at 4:28pm: I think it depends a lot on the person, the body type, their energy needs for the first part of the day. I love the idea of eggs, bacon, toast, coffee, etc. for breakfast and I can sometimes go until mid afternoon without another substantial bite except a snack such as fruit.

However, I feed my self depending on the workout for the day. When I'm doing cardio such as spinning, I eat more carbs and less protein--sometimes all I need is a mini bagel, 4oz yogurt and tea or coffee--I generally add a fruit right after my workout. On weight training days I eat more protein--egg whites, a little cheese, spinach, asparagus, tomato omelet, coffee or tea. If I don't have time for all that I have a protein shake which gives me both carbs and protein and that usually gives me the energy I need to make it through a workout and then some...

As for my kids and my husband--they are very predictable. Cereal, milk, OJ, yogurt, toast or bagel--sometimes they go for the hot stuff like French toast, waffles or pancakes and 3 of the four love to eat eggs and bacon once in a while. Regardless of their choice for the day, fruit is always on the breakfast menu.

Comment by Fit Bottomed Girls on June 24, 2008 at 9:31am: How interesting...I love breakfast and always try to get down some soymilk, oatmeal (usually with added protein) and fruit. I wish I had time to get some egg whites down, but usually I'm in a rush.

Now I know not to skimp in the AM though!