Heavy Breakfast may Help to Fight Against Hunger and Obesity
The American practice of reporting students' body mass scores to parents originated a few years ago as just one tactic in a war on childhood obesity that would be fought with fresh, low-fat cafeteria offerings and expanded physical education. Now, inspired by impressive results in a few well-financed programs, states including Delaware, South Carolina and Tennessee have jumped on the B.M.I. bandwagon, turning the reports — in casual parlance, obesity report cards — into a new rite of childhood.
Our kids love porridge for breakfast, cooked with 1/2 full cream milk and 1/2 water, and sprinkled with 1/2 a tsp of sugar. By comparison, some sweet breakfast cereals are more than 50% sugar by weight.
We're not health fanatics by any means: In my family we don't use low-fat or fake-sugar anything, and we don't get enough exercise, but we're all well inside the healthy BMI values. The goal is to eat less calories than you burn, that's all.
Breakfast is the most important meal of the day and a good breakfast will help you to work better and avoid the temptation for you to eat too much in the middle of the day. A heavy breakfast before leaving for work is always recommended. But, the rushing hours and sometimes the repeated tasteless toast breakfast makes us skip it every morning.
Many people choose the easy option when it comes to breakfast and turn to breakfast cereals but the vast majority of these are very much in the 'junk food' category. Instead, try an omelet made with low fat cheese and vegetables, together with some whole grain toast.
According to TEDIFF option the latest findings and recommendations of the American College of Sports Medicine (ACSM), American Heart Association (ADA), American Diabetes Association (ADA) and the North American Society for Study of Obesity (NAASO) are also advised with possible reason to take heavy breakfast for fighting against hunger and obesity. They proposed:
Eat a heavy breakfast. Thereafter eat every 3-4 hours, eat slowly and just enough to stop hunger. Take care to use proteins that are high in Essential Amino acids, since they trigger synthesis of muscles. Ensure that you get all the macronutrients (protein, carbohydrates and fats) in each meal. Consume diets rich in Omega 3 fatty acids, like fish, flaxseed and walnuts. Drink plenty of water throughout the day.
The low intensity exercise session on wake up, slightly boosts the metabolism. The heavy breakfast also increases the metabolism, stops muscle catabolism and prevents activation of the starvation signal and its consequences.
Starting your day with a large meal packed with both carbohydrates and lean protein, and even a small piece of chocolate, can help lessen cravings and hunger the rest of the day, which can lead to significant weight loss, new research suggests.
Presented at this week's Endocrine Society annual meeting, in San Francisco, the new research found that sedentary, obese women lost almost five times as much weight on the "big breakfast" diet as did women following a traditional, restrictive low-carbohydrate diet.
"We treat obese people by telling them to eat less and exercise more, but that does not take into account feelings of carb cravings and hunger. We have to change our approach and find a diet that can control cravings and hunger," said the study's lead author, Dr. Daniela Jakubowicz, a clinical professor at Virginia Commonwealth University and an endocrinologist at the Hospital de Clinicas Caracas in Venezuela.
Jakubowicz explained that when you wake in the morning, your body is primed to look for food. Your metabolism is revved up, and levels of cortisol and adrenaline are at their highest. Your brain needs energy right away, and if you don't eat or you eat too little, the brain needs to find another fuel source. To do this, it activates an emergency system that pulls energy from muscle, destroying muscle tissue in the process. Then when you eat later, the body and brain are still in high-alert mode, so the body saves energy from the food as fat, she said.
Compounding the problem, your levels of the brain chemical serotonin are highest in the morning, which means your craving levels are at the lowest when you first wake up, and you may not feel much like eating, Jakubowicz said. But, as the day wears on, serotonin levels dip, and you get cravings for chocolate or cookies, and the like. If you eat these foods, your serotonin levels rise, and your body begins to associate good feelings with them, creating an addictive cycle, she said.
To combat both the addiction cycle and the hunger that inevitably seems to come with calorie reduction, Jakubowicz and her colleagues designed the "big breakfast" diet. In this eating plan, your breakfast accounts for roughly half of your daily calories, and breakfast includes milk, 3 ounces of lean meat, two slices of cheese, two whole grain servings, one fat serving and one ounce of milk chocolate or candy.
The high protein, carbohydrate mix gives the body the initial energy boost it needs in the morning. Throughout the rest of the day, the meals are made up of protein and complex carbohydrates, like vegetables. Because protein is digested slowly, Jakubowicz said, you won't feel hungry.
And, she said, by having a small piece of chocolate or candy when serotonin levels are high, it won't taste as good, and the brain won't feel the same serotonin boost, which will eventually help cut down on cravings.
In the study of 94 obese, sedentary women with metabolic syndrome, half were told to eat the big breakfast diet containing about 1,240 calories, while the other half ate a 1,085 calorie high-protein, low carbohydrate diet for eight months.
At the end of the eight months, those on the more restrictive low-carb diet lost an average of almost 9 pounds. But those on the big breakfast diet lost nearly 40 pounds. That translated to an average body mass loss of 4.5 percent for those on the low-carb diet and a 21.3 percent average loss for those on the big breakfast plan.
Additionally, those on the big breakfast plan reported feeling less hungry and had fewer carbohydrate cravings.
Nutritionist Geri Brewster, a wellness consultant at Northern Westchester Hospital Center in Mount Kisco, N.Y., said she already recommends a large, well-balanced breakfast to all of her clients, because it helps to keep blood sugar levels stable.
She said if you eat a traditional breakfast, something like cereal or a doughnut, your blood sugar and insulin levels spike. Once that blood sugar is used up, you'll still have excess insulin circulating, which makes you hungry and makes you crave carbohydrates.
A second study presented at the meeting reinforced the idea that biological changes occur when you carry excess weight, Brewster said. This study found that women who are overweight don't experience a drop in leptin levels after exercise like lean women do.
Leptin is a hormone that plays a role in appetite regulation and metabolism. Brewster said she wasn't surprised by these findings, because once the body is overweight, it tries to maintain that size. "Fat cells become mini-endocrine systems themselves to maintain obesity," she said, and keeping leptin levels elevated is likely one way the body does that.
Another study showed that those who tuck in to a healthy breakfast – and therefore end up with a higher calorie intake –still tend to have a lower body mass index than those who skip the first meal of the day.
Dr Mark Pereira, who led the research said, "It may seem counterintuitive," he said. "But while they ate more calories, they did more to burn those off, and that may be because those who ate breakfast did not feel so lethargic." Anna Denny, a nutritional scientist at the British Nutrition Foundation, said: "… eating breakfast is a crucial part of keeping a healthy weight.” Dr Pereira said:
"This study clearly supports what other studies have shown: kids who skip breakfast tend to gain more weight, and therefore would be at a higher risk for obesity."