Don't be afraid of the extra calories at breakfast.
Eating a breakfast rich in protein and carbohydrates may quadruple your weight loss.
A dieter's breakfast should include high-quality protein, such as eggs, Greek yogurt, and lean meats.
Don't be afraid of the extra calories at breakfast.
One study found that eating more calories at breakfast was associated with more than doubling your body weight.
Studies have also found that eating a protein-rich breakfast reduces cravings for foods high in sugar and fat and suppresses appetite during the day.
Another study showed that even eating a dessert for breakfast, such as a cookie or brownie, can lead to lower insulin levels and healthier triglyceride levels later in life.
In general, people who consume their daily calories earlier in the day can double their weight loss.
For example, in one study, dieters ate a large protein- and carbohydrate-rich meal for breakfast.
They then stuck to a low-calorie, low-carb diet for the rest of the day.
The results of the study showed that people who followed this diet lost four times as much weight as those who ate a standard low-carb diet throughout the day.
Dr Jakubowicz, author of the study, said:
“Most weight loss research has established that very low carbohydrate diets are not a good way to lose weight.
It intensifies carb cravings and slows metabolism.
As a result, after short-term weight loss, obesity quickly returns. “
Of all the main meals, breakfast is the most important meal of the day, yet 60 percent of young Americans skip it.
Skipping breakfast is common, especially among teens, and the habit is strongly associated with weight gain, increased BMI, and obesity.
These studies were published in International Journal of Obesity and American Journal of Clinical Nutrition (Bauer et al., 2015; Leidy et al., 2013).
