Modest breakfast wins?
A few weeks ago I exposed the benefits of eating breakfast, particularly a BIG, protein-rich breakfast, and wouldn’t ya know, researchers from The University of Kansas Medical Center and another team from Virginia Commonwealth University decided to give us even more proof and reason to be following those exact recommendations for the most rapid weight loss.
Study #1 – University of Kansas Medical Center
This study analyzed the effect of a protein-rich breakfast on appetite and overall daily calorie consumption among teens who typically skip breakfast.
In the study, teens either consumed a protein-rich breakfast of solid foods, a protein-rich breakfast beverage (i.e. meal replacement shake), or a breakfast meal containing minimal protein. All meals were 500 calories each.
The result?
The protein-rich breakfast groups (both solid food and beverage) faired better than an equal calorie breakfast not containing substantial protein. Further, it’s interesting to note that the solid food protein-rich breakfast group scored significantly higher than the protein-rich beverage group with regards to consuming less calories at lunch and feeling considerably more full after the breakfast meal.
Should the study included a control group with a lower-calorie or skipped breakfast, results would have been even worse (proof below).
Take home lessons from this study:
1. Eating breakfast isn’t enough. The breakfast meal needs to contain ample protein to adequately affect satiation and overall caloric intake.
2. A meal replacement shake breakfast doesn’t seem to have the same satiation and calorie intake benefits that a solid food protein-rich meal does.
Study # 2 – Virginia Commonwealth University
Study participants either consumed a diet which included a large protein + carbohydrate breakfast (totaling HALF of daily total calories) or a typical low-calorie diet.
The result of this one?
The group that at half their daily calories at breakfast lost FIVE TIMES MORE WEIGHT than the typical calorie restrictive diet group.
If that’s not convincing evidence (beyond everything I’ve shared last time) that a big, protein-rich breakfast trumps some low-calorie “piece of toast” breakfast, then I don’t know what does.
The ultimate take home lesson:
The ideal breakfast should be BIG, containing plenty of lean protein and carbohydrates.
Want to learn 3 other specific fat-burning tips that you can start using today? Check out the below link:
==> What “special” foods can boost fat-burning by 207%?
Enjoy the above tips!
Joel
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135 comments - add yours
Joel,
As a fitness instructor here in good ole sunny England, I find your articles useful to pass on to my clients, with good results.
However I have recently acquired a customer with whom I am having trouble.
The issue is that due to a high allergy to pollen, she has troubles eating fresh fruit and veg without breaking out in rashes or swelling up. The other day she put some cucumber slices on her eyes, and her eyes all puffed up!!
Obviously this makes dieting difficult. I was wondering what I could do to help her. I was thinking of dried fruit and honey, to try and relieve the symptoms slowly and get something fruit based into her. Do you think this is a good idea?
Any comments from anyone would be beneficial
Cheers
Chris
This Big Breakfast diet along with the full xtreme fat loss regime yields results which cannot be denied.
It takes will power and determination but after a few weeks, you can literally transform the way you look and feel.
Personally, my biggest challenge in maintaining on pace is that, during fast days or minimal caloric intake periods (such as 3pm onwards when doing the Big Breakfast diet) I seem to lose a lot of my mental focus.
I have a very stressful and demanding job which requires my full attention at all times and when fasting, I simply lose that edge I need to keep things going which often results in me caving into my cravings.
Do you have any tips or insights on what I could be doing differently to keep my concentration and brain functioning at peak even when fasting?
thanks ahead,
PA
I probably should have elaborated a little more on my trials and experiences so far to help mitigate the brain-zonk I’ve been talking about.
First off – My caffeine intake is a maximum of 2 cups a day. I drink 2 to 3 liters of water a day (easily) and often mix it up with some green tea.
Every morning, I have my multi-vitamin, some Fish-oil and hawthorn capsules.
I do the same at night.
Mid-day, if I feel I’m crashing, I’ll go for a sugar free, all natural energy drink I’ve only seen here in Quebec called a Guru.
Its basically Crystal Light with Bubbles and Siberian ginseng.
Please help, I’m sure you’ve got Something up your sleeve.
@ PA:
Don’t forget having some fat as well. I like to top my eggs with some avocado.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...