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Big Breakfast May Lead to Big Weight Loss
HEALTHY CARBS: Beginning your day with a large high-carb meal may be the smart way to lose weight, according to a new study released this week. On average, study participants lost nearly 40 pounds in eight months by eating this way.
During an eight-month study of 96 obese women, those who ate a high-calorie, high-carb breakfast lost four times as much weight as those who ate a small low-carb breakfast.
How Much Weight Did Obese Women Lose on the Big Breakfast Diet?
Dr. Daniela Jakubowicz, an endocrinologist at the Hospital de Clinicas Caracas in Venezuela and professor at Virginia Commonwealth University in Richmond, Va., led the study.
Jakubowicz divided 96 participants into two groups: those who ate high-carb, high-calorie breakfasts and those who ate smaller low-carb breakfasts. Here's a look at how the two groups of women fared:
| Big Breakfast Group | Small Breakfast Group | |
|---|---|---|
| Total Number of Calories Consumed Each Day | 1,240 calories | 1,085 calories |
| Calories Consumed for Breakfast | 610 calories | 290 calories |
| Amount of Carbohydrate in Each Breakfast | 58 grams | 7 grams |
| Average Weight Loss after Four Months |
23 pounds | 28 pounds |
| Average Weight Regained Before End of Study | none | 18 pounds |
| Average Weight Loss after Eight Months |
39.5 pounds | 10 pounds |
"Most weight-loss studies have determined that a very low carbohydrate diet is not a good method to reduce weight," Jakubowicz said. "It exacerbates the craving for carbohydrates and slows metabolism—as a result, after a short period of weight loss, there is a quick return to obesity." (BBC News, 6/22/08)
Big—but Healthy—Breakfast Works Best for Weight Loss
For weight loss, a big breakfast also needs to be a healthy one. The big breakfasters in Jakubowicz' study ate the following:
- milk—one glass
- cheese—two slices
- lean meat—three ounces
- whole grain—two servings
- fat—one serving (for example, one tablespoon of butter)
- chocolate or candy—one ounce
Jakubowicz claimed that including an ounce of chocolate or candy at breakfast helps control carbohydrate cravings later in the day.
"Those on the 'big breakfast diet' feel less hungry before lunch and all day," Jakubowicz said. (CBS News, 6/22/08)
What about Lunch and Dinner?
The 96 women in Dr. Daniela Jakubowicz big breakfast study group ate mostly proteins, fruits and vegetables for lunch and dinner. They consumed about half their daily calories between the two meals:
| Lunch | Dinner | |
| Total calories | 395 | 235 |
| Carbohydrates | 34 grams | 5 grams |
| Protein | 28 grams | 18 grams |
| Fat | 13 grams | 26 grams |
Others Recommend More Protein for Fullness, Carbs for Brain Power
Boston University nutrition Prof. Joan Salge Blake, a registered dietician and spokeswoman for the American Dietetic Association, agreed that a good breakfast aids weight loss. But she voiced concern about the low amount of calories and carbohydrates in both of Jakubowicz' big and small breakfast diets.
"One-hundred-thirty grams of carbohydrate are the minimum for our brain to keep working," Blake said, citing guidelines from the National Academy of Sciences. (CBS News, 6/22/08)
Blake suggested people focus on eating fruits, vegetables and whole grains. She also said adding protein to every meal helps people feel full, which cuts down on impulsive snacking later.
Always consult your physician before trying a new weight-loss diet.
Copyright © 2008 Informify
Question for Readers:
Do you eat big high-carb breakfasts? If not, do you intend to start doing so? Let us know what happens.
Jakubowicz Points to Metabolic Cycle as Key to Sustained Weight Loss
Dr. Daniela Jakubowicz, an endocrinologist at the Hospital de Clinicas Caracas in Venezuela and professor at Virginia Commonwealth University in Richmond, Va., conducted a recent weight-loss study. She pointed to the human metabolic cycle to explain why the "big breakfast" diet helped women lose an average of 39.5 pounds in eight months.
Here's how the normal metabolic cycle works:
On the other hand, if little or no breakfast is eaten, the metabolic cycle looks much different:
Over time, if this "famine" cycle continues, eating less can actually lead to weight gain instead of loss.
Story Sources
Big breakfast 'aids weight loss' (BBC News, 6/22/08)
Breakfast of champions—and thin people (Los Angeles Times, 6/22/08)
Big, Well-Balanced Breakfast Aids Weight Loss (The Washington Post, 6/22/08)
'Big Breakfast' Diet Helps Shed Pounds (CBS News, 6/22/08)
Lose weight on the carb-packed "big breakfast" diet (Reuters, 6/20/08)
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Show/Hide commentsCandy for breakfast -- oh, sure, that's a great strategy
Mary T. from Berea said:
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Bravo to Dana for exposing the flaws in this study. In addition, I would point out that limiting calorie totals for lunch and dinner to under 600 calories is very unrealistic. We need food throughout the day, not just at breakfast. I'd like to see what happens to the study participants once they go off the restrictive diet. I also wonder how many women dropped out of the study. If I eat sugary stuff or bread or degerminated cereal in the morning, I crave baked goods and candy all day. I'm not sure why the scientific community has so many researchers who are eager to overturn the findings that eliminating poor quality carbs (bread, candy, sweetened cereal, pastry) and focussing on protein and high quality carbs (oatmeal and whole wheat). I suspect they may just be doctors who are crazy about carbs and want to believe they can have their cake and still lose weight. Heck, maybe some of them can. I sure can't. |
Are you paying attention?
Dana from Bloomington, IN said:
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I eat a big breakfast: A big low carb breakfast. And I have kept forty pounds off for 13 years. I am so saddened by the fact that everyone seems to be taking this study -- and I use the term loosely -- seriously. It says such sad things about levels of education and lack of critical thinking skills. Folks, this study couldn't have been more poorly designed if it tried, and it means *NOTHING*. Let me count the ways that it's trash: * The stupid "researcher" didn't even add up the calorie counts right. If you add up the protein, carb and fat calories for the "low carb" dieters, they only got 974 calories per day, assuming the gram counts for those macronutrients are correct. This sort of sloppiness is inexcusable in anyone calling themselves a scientist. * There were at least *six* variable I can count in this study: Calorie count, carb count, fat count, protein count, size of breakfast, and the general weighting of food intake toward the beginning or the end of the day. This means it is *IMPOSSIBLE* to know what factor/s made a difference. * The so-called "low carb" diet might more accurately be termed a "starvation diet." It's not surprising that people didn't stick with it long-term. But I know of *NO* low carb diet that calls for limited calorie intake to less than 1000 calories per day -- most don't call for limiting calories at all. * Too, I know of no low carb diet that limits protein to a paltry 51 grams per day. Indeed, the difference in weight loss and liveability might well be pegged to the difference in protein intake as well as to the big breakfast. * Speaking of the big breakfast, I know of no low carb diet that recommends eating a teeny breakfast, either. In short, it's obvious that this study was designed as a straw-man to attack low carbohydrate diets. It's embarassingly weak, and would draw an F from a freshman-level Argumentation and Debate teacher. That Dr. Jakubowitz had to slant her study so obviously and so drastically tells me she can't honestly argue against low carbohydrate diets. She should be ashamed of herself, and so should all of the media who unquestioningly parrot this garbage as some sort of meaningful study. |
looking for results
Cindy Cole from Pinckney, MI 48169 said:
| I stumbled across the article regarding the big breakfast diet and I was intrigued as I am obese with a sit down all afternoon job. I realized as the double nichol years approach that its brining along with it a nice couple of fat rolls and I attribute it to several sources including a soda addiction but I have been looking for something that could get me on the right track. This looked like something that I could sink my teeth into but I have been unable to find the diet with a clearer discription or suggestion on what to eat each meal. To tell me so many grams of something is greek to me. I guess what I'm looking for is the how to do the big breakfeast diet with suggestions and lists of proteins and amounts to go by. Does anyone know of such a book or website. |
Thanks for the responses!
Pat from Paonia, CO said:
|
Thanks for all the thoughtful responses from our readers! Doris, I agree that the basis for health is whole, fresh food. And also that everyone has to find out for themselves what works for their particular body. Sounds like you've done a good job of discovering and applying what works for you. Rebecca, unfortunately I can't answer your questions since I don't know that much about insulin and diabetes. However, I did read recently that obese, diabetic patients who had stomach bypass surgery had about a 50% remission rate for type 2 diabetes. We may do an article about that subject later, so keep checking the website. MissClarity, I agree 100% that sugary cereals aren't a good way to start the day for children or anyone else. However, there are carbs and carbs. Fruits, vegetables and whole, minimally processed grains are a healthy and nourishing source of protein, vitamins and minerals as well as complex carbohydrates. If you refer back to the article you'll see that the "big breakfast" in the study contained a lot more protein than carbs. If your concern has to do with the one ounce of chocolate or candy(which is a very small amount, about two squares of a Hershey bar), it was included, according to Dr. Jakubowicz, to help curb cravings later in the day. (See the Washington Post article I cited in the "Story Sources" box for an in-depth explanation about this.) I appreciate your description of cortisol cravings leading to starch-heavy dinners. I've always wondered why pizza sounds like such a good idea on some days and not others. Bill, wow good for you for losing that weight and keeping it off! I've lost about 10 pounds and have another 20 that I'm working on dropping. Breakfast has been key for me. I usually have scrambled eggs with sauteed veggies or rye bread (I'm wheat sensitive) and hummus, fresh fruit and milk or green tea. |
Mother of nine/one still at home
Doris Castleton from Puyallup, WA said:
| I raised my kids on big breakfasts: hot oatmeal, cracked wheat cereal, whole wheat pancakes, fresh fruit, etc. If I could do it over again, I would add more protein and fat so their meals would take them a little further. I used to make bread and we got milk from a local farmer with the cream on it. Yummy. I've been doing an experiment on my own health. I had fibromyalgia for some years--I was at a point where I couldn't tolerate fresh fruits and veggies or wheat--my system just wouldn't metabolize them. I had irritable bowel syndrome and heartburn all the time. But I changed to a diet of miso soup, fresh homemade kefir from goat's milk, brined veggies like simple homemade sauerkraut (no cooking, just fermented with sea salt), and whole grains (sourdough pancakes and muesli w/my kefir, brown rice with sauerkraut as a side), and cream on my cereal, Gjetost cheese, almonds ground up on cereal, flax seed and chia seeds ground and added to things. Anyway, my physical health turned around (I have to watch the stress level--it can still get me), and my weight is where it should be for my height. Also, at dr. visits my cholesterol and blood pressure are very good. I think our bodies know how to handle good, fresh whole foods, and we need balanced meals. If we would eat well-balanced meals every day and cut out the junk, we'd be a healthier nation. I'm also using some specific herbs in the form of infusions and decoctions (with licorice root as a base because it sweetens without adding sugar), and that provides minerals. Lots of good enzymes in the fresh foods (no juices or refined sugars and flours). I use real butter (I make ghee and use that too). My brain likes it, and my body too. I drink water when I first wake up, and I walk briskly for about 3-4 miles early morning. God made our bodies to endure well if we nourish them with real food, get adequate rest and exercise and fresh air and choose to be of good cheer. When we nourish our bodies with balanced meals, it cuts out the cravings because our bodies are getting what they need. I usually go lighter on the protein and fat at evening meal because I am prone to insomnia and the carbs seem to help me sleep better. This is what is working for me--I don't think there's a one-way-works-for-all system, but we experiment with ideas and see what works for us. Out of what I've written, the most important, I think, is to have well-balanced meals of whole, fresh foods and make sure breakfast is healthy and hearty enough to carry you through the morning. Feeling hungry by the next meal=a good thing. |
obesity and diabetes
rebecca from jenkintown, pa said:
| What about the response to insulin? 58g of CHO's is a lot. Typically, "obese" individuals are at high risk for diabetes and insulin-resistance. How does this study apply to this population? Are the test participants free from these (diabetes and insulin-resistance) conditions? |
Carbs and Cortisol
MissClarity from Sacramento, California said:
| Carbs set you up for a couple of things. When you start the day with carbs around 10-11am you start craving sweets or more carbs. If the carbs are processed cereal then the energy level last 2-3hrs. One egg is 6-7grams of protein which will last several hours and won't drop your energy level as does sugar/carbs. Add one egg with a slice of protein bread and you have 16grams of protein and a sufficient amount of carbs but not enough carbs to let your energy level poop out. When we are under stress our adrenal gland produces a stress hormone called Cortisol which is a steroid naturally occuring in our bodies and cortisol craves sugar and carbs. It packs the weight on around the middle section, thus the gut, when we get our cravings mid-morning and late-afternoon. That's when we plan our dinners and because our cortisol is craving sugars and carbs we say "hey, wouldn't pizza (carbs turn into sugar)be good for dinner?" Or, "I think I'll make macroni or spaghetti for dinner." And all the time it's because you started the day with carbs for breakfast. Children sent to school with high sugery cereals start to fall asleep around 10am in the morning. So, although a dash of carb is good, alot is truly bad. |
Worked for me
Bill from Japan said:
| A big bowl of Muesli with some protein supplement and reducing my lunch to under 300 calories allowed me to lose 25 pounds 2 years ago and I still have kept it off. I went from a 38 inch waist to 33. |
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