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Big Breakfasts Help You Lose Weight
When you eat can be as important as what you eat when it comes to health.
New research published in the journal Obesity shows that those who eat a big breakfast are more likely to lose weight and muffin-top than those who eat a large dinner – even if that larger breakfast includes a piece of chocolate cake or cookie.
Art/Tel Aviv University
That's because your metabolism is impacted by circadian rhythms, your body's internal clock. Eating a heavy meal later in the day disrupts the production of hormones that regulate hunger, insulin production and factors vital for cell growth and repair.
Researchers at Tel Aviv University and Hebrew University of Jerusalem studied 93 obese women randomly assigned to two groups.
For 12 weeks, each group ate a 1,400-calorie daily diet moderate in carbs and fats . But one group ate 700 calories at breakfast and 200 calories at dinner; the other ate only 200 calories at breakfast and 700 at dinner.
After 12 weeks, the big breakfast eaters had lost 17.8 pounds each and three inches off their waist compared to 7.3 pounds and 1.4 inches for the big dinner group. The big breakfast group had significantly less ghrelin, a hormone that regulates hunger, so they felt more satiated and had few snack cravings. Those who fueled up at breakfast also had significantly lower levels of insulin, glucose and triglycerides throughout the day, reducing risk of heart disease, diabetes, hypertension and high cholesterol. And they didn’t have high blood glucose “spikes” as did the big dinner eaters. Learn more on scienceblog.com.