Can a big breakfast fuel big weight loss?

Big breakfastMost people know very well how crucial breakfast is for people aiming to lose weight. With your body demanding energy to start the day, it’s crucial to get the metabolism started early and producing energy to fuel any physical activity for calorie burn throughout the day.

Further research is now showing that eating certain things for your first meal of the day can keep you feeling fuller, l0nger. That in turn can make it easier to eat a smaller dinner to round out the day. Check out this excerpt from an article that details a study done on big breakfasts and small dinners compared to eating bigger during other meals…

Most of us know that losing weight is a matter of calories in versus calories out. To shed excess pounds, the equation is simple: Eat less and move more. But according to a new study in the journal Obesity, there’s more to weight loss than total calories: when you eat your calories matters, too.

It seems the best formula for losing weight – and warding off type 2 diabetes and heart disease – is to breakfast like a king and dine like a pauper.

For the study, 93 overweight women with metabolic syndrome where assigned a 1,400-calorie weight-loss diet for 12 weeks. Half the women ate a high-calorie breakfast (700), then 500 calories at lunch and 200 at dinner. The other group consumed a 200-calorie breakfast, a 500-calorie lunch and a 700-calorie dinner.

Metabolic syndrome is a combination of risk factors that doubles the risk of heart attack and increases the likelihood of developing type 2 diabetes by fivefold. A person is thought to have metabolic syndrome if he or she has three or more of the following: a large waist circumference, high blood triglycerides, low HDL (good) cholesterol, high blood pressure and elevated fasting blood glucose.

Over 12 weeks, women in both groups lost weight. However, compared to the big dinner eaters, women who ate a 700-calorie breakfast and 200-calorie dinner experienced a 2.5-fold greater weight loss (19 pounds versus eight). As well, waist circumference, blood glucose and insulin levels improved to a greater extent in the high calorie breakfast group. Blood triglycerides levels fell 33 per cent in the big breakfast group, but increased in the big dinner group.

What we can surely take from this is that a big breakfast is a great way to start the day no matter what. For those looking to add weight via muscle mass, a breakfast is crucial to fueling that day’s workout. And for people aiming to shed pounds, you can see the big breakfast is the way to go.

So make a big breakfast a priority of yours and come visit us at Perko’s!