We’ve all heard that eating breakfast helps when you want to drop pounds. Now, groundbreaking research shows that eating the right size meal at the right time — including a big breakfast before 9 a.m. — leads to even greater weight-loss success.
The Big Breakfast Diet is based on a clinical study led by endocrinologist Daniela Jakubowicz, MD. Participants included 94 obese women. Group one followed a strict low-carbohydrate diet… consumed 1,085 calories a day… had their smallest meal at breakfast (290 calories)… and ate no sweets. Group two followed the Big Breakfast Diet… ate 1,240 calories a day… had their biggest meal at breakfast (610 calories)… and included chocolate or another sweet in their morning meal. After four months, both groups shifted to a four-month weight-maintenance plan similar to their respective weight-loss plans but designed to keep previously lost pounds off rather than to promote additional weight loss.
Astonishing results: On average, low-carb dieters lost 28 pounds in the first four months… then regained 18 pounds over the next four months, for an overall average loss of 10 pounds. During the maintenance phase, 76% of the low-carb dieters abandoned the plan because they could not resist their carb cravings. In contrast: Big Breakfast dieters lost, on average, 23 pounds in the first four months… then lost another 16.5 pounds in the next four months, for an overall average loss of nearly 40 pounds! Among Big Breakfast dieters, only 8% abandoned the plan… and participants reported few cravings.
What’s going on? According to Dr. Jakubowicz, many people eat “out of sync” with their circadian rhythms and hormones — consuming little or no breakfast, though the body needs fuel after fasting all night… then eating more and more through the day and overindulging at night. This triggers hunger and cravings, making it nearly impossible to diet or lose weight.
With the Big Breakfast Diet, however, you eat in sync with your natural rhythms. A morning meal shifts your body from the energy-conserving state of sleep to the calorie-burning state of day — so you feel satisfied, not famished, even as you lose weight.
“Your body can use food to provide energy and build muscle or to store fat — depending on which hormones are in control when you eat different foods,” Dr. Jakubowicz said. For instance…
One “serving” according to the Big Breakfast Diet may not be what you generally think of as a serving — so be sure to review the “One Serving Equals…” section at the end of this article, which defines serving sizes. Then follow these guidelines…
Start eating within 15 minutes of getting out of bed. You don’t have to consume your entire breakfast then, but do finish by 9 a.m. to optimize the effects of hormonal shifts tied to sunlight and darkness.
The morning meal should provide at least 600 calories (and up to 850 calories), including seven servings of protein… three servings of carbohydrates… two servings of fats… and one serving of sweets.
Include two servings of low-fat dairy among your protein foods. Dairy products contain nutrients that accelerate metabolism.
For carbs, choose whole grains, fruits, vegetables and legumes (rather than refined carbs, such as foods made with white flour). This stabilizes blood sugar and insulin levels, keeping hunger at bay and promoting fat loss.
Don’t skip your sweet. A morning sweet raises levels of the feel-good neurotransmitter serotonin and fends off carb cravings.
Sample breakfast #1: Shake made with soy milk, whey protein powder, vanilla extract and cinnamon… scrambled egg whites with cheese and lean ham… cereal with milk… whole English muffin with almond butter… mini-cupcake.
Sample breakfast #2: 2 servings of low-fat milk or a yogurt smoothie with whey protein powder and chopped fruit… whole-wheat tortilla with 3 ounces of chicken, 2 ounces of cheese, tomatoes and mushrooms sauteéd in 2 teaspoons of butter… pumpkin muffin.
Eat lunch by 2 p.m. even if you’re still full from breakfast — this wards off hunger later.
Lunch should provide 350 to 400 calories, including five servings of vegetables… three servings of protein… and one serving of fruit.
Sample lunch: 3 ounces of broiled salmon marinated in yogurt, cilantro and mint… medley of roasted vegetables… one-half mango.
Dinner should provide 150 to 200 calories, including two or more servings of vegetables… two servings of fruits… and zero to three servings of protein.
Sample dinner: Spinach salad with chopped vegetables and goat cheese… cantaloupe… orange juice.
What if you’re just not hungry in the morning… or can’t imagine eating so light at night? Try the Big Breakfast Diet for two weeks, Dr. Jakubowicz suggested — your body will soon get into the habit and weight will start coming off.
Protein: 1 ounce lean meat, poultry, fish or cheese… 1 egg or 3 egg whites… 8 ounces low-fat milk or soy milk… 6 ounces low-fat yogurt… 5 large nuts (almonds, cashews, pecans) or 10 peanuts… 1½ teaspoons nut butter… 3 Tablespoons sugar-free whey protein powder.
Fats: 1 teaspoon butter, oil or salad dressing… 1 Tablespoon cream, cream cheese, reduced-fat margarine or fat-free salad dressing… 5 large or 10 small nuts… 1½ teaspoons nut butter.
Carbohydrates/whole grains: 1 slice bread… ½ bagel, English muffin, pita or tortilla… ½ cup cereal or cooked barley, bulgur or quinoa… ? cup cooked rice or couscous.
Carbohydrates/vegetables: 1 cup chopped raw or cooked low-sugar vegetables (such as asparagus, broccoli, lettuce or squash)… ½ cup chopped raw or cooked higher-sugar vegetables (such as beans, carrots, peas or sweet potatoes).
Carbohydrates/fruits: ½ grapefruit, mango, papaya or other medium-sized fruit… 1 apple, orange, peach or other small fruit… 1 cup berries… 2 Tablespoons raisins… 3 prunes… ½ cup juice.
Sweets: 2 small cookies… 2-inch-square brownie or cake… mini-muffin or small donut… ? cup frozen yogurt or pudding… 1½ ounces chocolate.
