So what is the best breakfast meal for weight loss? A recent study may have found out the secret on this one.
According to a recent study in obesity, the best breakfast for weight loss, may actually be the heartiest. In the research, overweight women who ate a higher calorie breakfast, dropped more pounds compared to those who had a heavier meal during dinner.
The researchers from Tel Aviv University divided 93 women participants with metabolic syndrome into two groups. Each group consumed 1,400 calories per day for 12 weeks.
The breakfast group ate a 700-calorie breakfast, a 500-calorie lunch and a 200-calorie dinner. While the dinner group did just the opposite, they ate the largest meal at suppertime.
The extra calories were not sourced from pastries and donuts. The meals were protein-heavy, these includes foods such as whole wheat bread, tuna, skim milk, turkey and scrambled egg whites.
The breakfast-heavy group lost almost 11% of their weight. The big-dinner eaters lost only about 4%. Added to that, the triglyceride levels of the first group went down 34%. While the dinner group’s triglycerides, went up for about 15%.
Insulin, fasting glucose and insulin resistance index went down in both groups, but it dropped more among those eating larger breakfasts.
The researchers concluded that, “The time of day you eat have a big difference on the way your bodies process food”. For an effective and faster weight loss, appropriate meal timing is more important than counting calories.
What to Eat?
Also experts have recommended that, you must eat according to your body’s fullness and hunger cues. If you want to try loading up during breakfast or earlier in the day, dieticians have suggested a parfait with plain Greek yogurt, an ounce of dried cherries, ¼ cup chopped walnuts and a tablespoon of honey.
Another option is; an ounce of cheese, scrambled eggs, a quarter of an avocado, a tablespoon of fruit preserves, a slice of whole grain toast and a cup of berries.
If you want to match the protein dosages in the study, you should try a breakfast burrito loaded with egg, black beans, salsa and a Greek yogurt smoothie or avocado smoothie with banana and peanut butter sandwich.