Big Breakfasts for Big Results
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ElaineDianne70
Posts: 243 Member
Thought it was really good info!
By Joe Wilkes (borrowed from the Beachbody website)
Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?
The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.
But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.
Chicken and the Egg
2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit
589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.
Oats 'n' Berries Breakfast
1 packet plain instant oatmeal, prepared, with 1 scoop Whey Protein Powder
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate
631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.
Two Egg Sandwiches
2 whole wheat English muffins, toasted
2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled
597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.
Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked
621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.
Pescetarian Breakfast
1 6-oz. can light tuna, canned in water, drained
2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate
592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.
Reference http://www.endo-society.org/media/ENDO-08/research/New-weight-loss-diet-recommends-high-carb.cfm
By Joe Wilkes (borrowed from the Beachbody website)
Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?
The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.
But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.
Chicken and the Egg
2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit
589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.
Oats 'n' Berries Breakfast
1 packet plain instant oatmeal, prepared, with 1 scoop Whey Protein Powder
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate
631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.
Two Egg Sandwiches
2 whole wheat English muffins, toasted
2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled
597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.
Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked
621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.
Pescetarian Breakfast
1 6-oz. can light tuna, canned in water, drained
2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate
592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.
Reference http://www.endo-society.org/media/ENDO-08/research/New-weight-loss-diet-recommends-high-carb.cfm
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Replies
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mmm, now those sound like some good breakfasts!! I love eating big breakfasts, but I don't usually get as much protein at that meal as I should!!0
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You know... I read this article along with a few others on the Big Breakfast Idea... and so this past week I have started eating bigger breakfasts.. and it has really helped!
What they say is true... I stay fuller much longer.0 -
wow . . . I would feel nervous using half my calories at breakfast . . .but those look like yummy meals!0
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bump!0
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bumb
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Interesting....thanks for sharing.0
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I've been wondering about upping my calories for breakfast. I like to eat several small meals throughout the day so I don't know if that'd work in my calories. I suppose I could skip a morning snack after eating something like that.0
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I love that, thanks for posting!0
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This is exactly what I have been trying to do. Thank You for this post and the great meal ideas!!0
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I love old-fashioned wisdom; it's stood the test of time.0
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Bump!0
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I don't think I could consume that much in one sitting, but this is great info! Thanks!! I always skip breakfast, so now I feel really inspired to get away from that!!0
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Well... weve all heard the saying:
Breakfast- Like a king
Lunch- Like a prince
Dinner- Like a pauper
Maybe there was some merit to that.0 -
very interesting!0
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I try to eat a big breakfast with a bunch of protein, but I don't think I could eat all that in one sitting. LOL!! But I think I'll definitely try and add a couple of sausages or similar.
Thanks so much for sharing!0 -
Ok, I have a dilemma - I'm a young guy and on my days when I don't do anything but relax and workout, I will goto sleep the night before at like 2-3am and I'll wake at like 12-1pm and get my things done. I miss my breakfast of course, so should I eat my dinner as normal or what do I do?0
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Ok, I have a dilemma - I'm a young guy and on my days when I don't do anything but relax and workout, I will goto sleep the night before at like 2-3am and I'll wake at like 12-1pm and get my things done. I miss my breakfast of course, so should I eat my dinner as normal or what do I do?
Good question....couldn't you just eat breakfast when you wake up?0 -
Thanks for the info... will look at some bigger breakfasts 0
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Thanks for sharing! I try to eat breakfast as my largest meal. Chronutrition basically says the same thing as the article ...0
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