Does a Big Breakfast Actually Help Weight Loss: Study
Reading Time: 3 minutes The obesity epidemic is not going to end any time soon. This epidemic affects 42 percent of US adults, increasing the risk for diabetes, heart disease, metabolic syndrome and inflammatory conditions. It also increases the likelihood of dementia, cancer and premature death. Weight loss is often sought by people to increase their quality of life and lifespan (health span and/or life span), and to reduce healthcare costs.
Takeaways:
- The study found that women with metabolic syndrome who eat a large breakfast high in protein and a smaller dinner benefit more than those who eat the opposite.
- Women who ate a larger breakfast than a larger dinner saw fewer changes in weight, waist circumference and triglycerides. They also showed a greater improvement in fasting insulin.
- There are many biological mechanisms that can explain why eating a bigger breakfast and a smaller dinner is better for you. Circadian clocks, for example, and increased insulin sensitivity at dawn are examples.
Research on obesity is important in helping clinicians and patients to identify effective weight loss strategies and maintain weight loss.
A study from 2013 investigated whether the time of day or calorie intake affected weight loss over a 12 week period.
Participants
Ninety three obese/overweight women without serious medical conditions, but with metabolic syndrome, were monitored.
Methods
Participants were randomly assigned to one of two groups, high calorie breakfast (BF), or high calorie dinner (D),. Each woman, regardless of the group she was assigned to, was given a 140-calorie weight-loss diet that was high in protein (41%), and low in carbs (32%). She was also provided with meal plans.
The BF menu plan included a breakfast with high protein (54g), a lunch of 500 calories, and a dinner of 200 calories.
The D menu plan offered the opposite: 200-calories for breakfast, 500-calories for lunch and 700-calories (54g) high-protein dinner.
Participants who failed to meet the calorie and food requirements by an average weekly of 42.9% (or approximately 3 days per week) were removed from the study.
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Every two weeks, blood pressure, weight, and waist circumference were measured, while baseline measurements, week 6, and week 12 were taken. At baseline and after 12 weeks, blood biomarkers such as serum glucose, insulin and lipids were measured.
The D group had higher dropout rates, mainly because of non-compliance. This could indicate that the distribution of calories and time is less sustainable.
Results
Both groups shed weight. However, those who ate a high-calorie breakfast (BF) lost more weight than the D group. They lost 19 pounds and 8 pounds respectively – a 2.5 times increase. The BF group also saw a greater reduction in waist circumference. Both groups saw similar improvements in blood pressure.
Biomarkers improved in the BF group. Triglyceride level improved by 33 percent in the BF group, whereas it increased by 13 percent in the D group. The BF group showed greater improvements in fasting glucose, insulin and HOMA IR – a measure of insulin sensitivity.
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Discussion
The following mechanisms or theories may explain the biological benefits of a large, high-calorie breakfast with high-protein and a smaller dinner: circadian rhythms; biological clocks that are affected by the food consumed in the morning; improved insulin sensitivity at breakfast time; delayed lipolysis in those who skip breakfast, and the ability of breakfast protein to reduce appetite hormones and prolong feelings fullness.
In a 2015 study, it was found that women who eat breakfast regularly but stop eating breakfast have worsened metabolism and metabolic dysfunction. It is possible that this may have contributed to the metabolic disadvantages observed in women in the D-group.
Experts around the globe are arguing about the ideal diet or what you eat. They often ignore the impact of when you eat on health. This study seems to have answered the questions, “Do calories and nutrients matter for weight and your health?” It also appears to have addressed whether eating a large breakfast with high protein and a smaller dinner, rather than a large breakfast and a larger dinner, is more effective for weight loss and metabolic health.
Resources
- NIH. Circadian timing of food intake contributes to weight gain.
- Wiley Online Library. High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women.
- National Institute of Health. Overweight and Obesity Statistics.
