If you are overweight, here’s another good reason to have breakfast
A new study in the journal Circulation (2013; 128, 337-43) by researchers at the Tel Aviv University, suggests that eating a larger, higher calorie breakfast and then a smaller dinner may be an alternative way to manage obesity and metabolic syndrome (a cluster of risk factors including high cholesterol, high blood sugar levels). The study looked at two groups of overweight individuals. One group consumed a traditional small breakfast (200 calories) and large dinner (700 calories), while the other group flipped the menu plan, eating 700 calories for breakfast and only 200 calories at dinnertime. Both groups ate a 500 calorie lunch.
The group that consumed the larger breakfast lost a little more than twice the amount of weight that the large dinner consumers lost, 19 pounds versus 8 pounds respectively. Though certain hormone levels, like ghrelin (an appetite hormone) and insulin were reduced in both groups, hormone levels dropped to lower levels in the large breakfast/small dinner group. The researchers also documented a correlation between skipping breakfast entirely or eating a massive dinner, and increasing the risk of developing coronary heart disease.
So the message is clear. Eat breakfast like a King, lunch like a Queen and dinner like a pauper to nudge weight loss, improve risk factors for diseases associated with obesity, and lower the risk of developing heart disease.
A good outline for breakfast is one serving of a lean protein, one serving of a high fiber, whole grain carbohydrate, one serving of low fat dairy product and a serving of fruit. And why not have a simple omelet and vegetables for dinner!!