“Breaking the fast” in a big way is perhaps the best tactic in curbing daily cravings, controlling appetite, losing weight and maintaining weight loss, and staying happy, according to a new study out of Tel Aviv. Researchers found that a 600-calorie breakfast which even included something indulgent like chocolate cake (!!) compared to a low-carb 300-calorie breakfast, was significantly more successful at helping obese individuals lose weight over a 7-month period. Not only did the breakfast indulgers lose weight, but the bigger breakfast also helped them maintain their health focus and happiness because they weren’t depriving themselves of chocolatey love and great nutrients in general.
The study deets: A group of nearly 200 obese women and men were divided into 2 groups and required to eat the same calories each day: 1400 for women, and 1600 for men. The only difference was that one group ate a low-carb, 300-calorie breakfast (aka the “Skimpy Breakfast Group”), and the other group (aka the “Big Breakfast Group”) ate a balanced 600-calorie breakfast which included cookies, cake, or chocolate. Both groups lost an average of 33 lbs per person for the first half of the study. However, for the second half of the study, the Skimpy Breakfast Group REGAINED 22 lbs per person on average, whereas the Big Breakfast Group lost an additional 15 lbs per person, making their total weight loss 40 lbs MORE per person than the Skimpy Breakfast Group at the end of the study.
The take-home message: Start Big, End Small and At Peace.
Sample 600-Calorie Balanced Breakfasts (including chocolate):
Whole grain toast with almond butter (1 piece)
Coffee with 1/2 cup vanilla almond milk
2 pieces dark chocolate
Large bowl oatmeal made with:
Old-fashioned rolled oats (or gluten-free rolled oats), apple, raw cashews, cinnamon, & non-dairy milk
2 Tbsp dark chocolate covered raisins
Shamrock Smoothie – 12 ounces (1.5 servings) with added Hemp Protein Powder
Large Bran Muffin with added chocolate chips
Bran flakes with banana and unsweetened soymilk
Whole grain toast with peanut butter
Chai tea with vanilla almond milk
What are some other nutrient-infused power breakfasts you love?
2 thoughts on “Bigger Breakfast = Better Life”
Hey Jen…what is your favorite tofu scramble recipe? I’ve had it at restaurants, but never made at home. Thanks!!
Aha! The one in my book of course! Here are the ingredients:
Eggless Eggs from Skinny Dish!
Makes 4 servings, 20 minutes prep
1 (15-oz) block extra firm tofu
2 tsp olive oil
1 green onion, or 1 Tbsp diced onion
½ red bell pepper, diced (preferably organic)
½ green bell pepper, diced (preferably organic)
1 medium carrot, diced
½ tsp garlic powder
½ tsp turmeric (optional, makes the “eggs” yellow)
½ tsp salt
1/8 tsp black pepper (optional)
Hot sauce to taste (optional)
Enjoy! XOXO Jen