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Big Breakfasts Win Again

Posted by Joel Marion

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!



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135 comments - add yours
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Kenny wrote:

Modest breakfast wins?


This is a very poor study as it simply examines the diets of overweight individuals vs healthy weight individuals. Naturally, overweight individuals will eat more (at all their meals) than those with a healthy weight – that’s how they got overweight.

This also only examples diets of those who are simply eating freely throughout the day, not those on a “planned” diet who are monitoring portions or calories.

In other words, they weren’t feeling people the same amount of calories daily – subjects were simply allowed to eat however many calories they wanted.

You’re not going to draw any useable conclusions with that type of study design.

Should they feed the same person a set number of calories every day and monitor 4 weeks of 2000 calories with a small breakfast vs 4 weeks of 2000 calories with half the calories consumed at breakfast, then you’d have real conclusions.

That’s what the studies I posted provide.

All the best,

Reply  |  Quote

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

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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,


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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:

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Don’t forget having some fat as well. I like to top my eggs with some avocado.

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