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Saturday, June 14, 2014

Big Breakfast + Small Dinner = More Weight Loss

Posted by Alere Wellbeing on Aug 15, 2013 8:10:00 AM


healthy-breakfastWhat’s your biggest meal of the day?

Ask around the office, and the majority of your co-workers will say
it’s dinner. Most of us are so hurried in the morning that we skimp on
breakfast, sprint to the car, bus or train with a cup of coffee in hand,
and maybe a cup of yogurt or a muffin.

For anyone trying to lose weight, there’'s a problem with this pattern: It’'s the opposite of what works.

A fascinating new Israeli study suggests
that doing the reverse — super-sizing breakfast and going light at
dinner — will help accomplish weight loss, even when total calories are
identical.

The study, conducted at Tel Aviv University and published in Obesity,
tracked about 90 overweight and obese women with metabolic syndrome,
the cluster of health conditions, including high blood pressure and high
triglycerides that increase diabetes risk.

For three months, the women followed a 1,400-calorie-a-day diet. Half
the women ate 50 percent of their calories at breakfast, 36 percent at
lunch, and just 14 percent at dinner. That’'s a 700-calorie breakfast, a
504-calorie lunch, and a 196-calorie dinner.

The second group swapped the breakfast and dinner calorie counts, consuming 196 calories in the morning and 700 in the evening.

We often hear “a calorie is a calorie is a calorie,” so you'’d think
the two groups would lose the same amount of weight. But they didn’'t.

Over 12 weeks, the big-breakfast group lost on average 19.1 pounds
and trimmed 3.3 inches from their waistlines. The big-dinner group shed
7.9 pounds and shrunk their waistlines by 1.5 inches.

On measures of cardiovascular health, the big-breakfast group fared
better as well. Their average triglyceride levels dropped 34 percent,
compared to 15 percent for the big-dinner group. HDL cholesterol, the
so-called “good” cholesterol, increased only among the women who fueled
up big time at breakfast.

What’'s more, levels of glucose, insulin, and the appetite hormone
grehlin dropped more among the big-breakfast eaters than among the
big-dinner eaters.

If you’'re accustomed to skimping on breakfast and indulging at
dinner, reversing your habit takes planning. You can’'t just grab a
Starbucks apple fritter (350 calories) and 16-ounce caramel Frappuccino
(280 calories) for breakfast and expect to shed pounds. Sure, that'’s a
700-calorie breakfast, but it’'s so loaded with sugar and so lacking in
fiber that you'’ll be ravenous before that medium-sized lunch, and you
won’'t make it to that mini-dinner without major snacking —in which case
you'’ll blow your total calorie budget.

You'’ll last much longer on a low-sugar, high-fiber, protein-rich
breakfast — perhaps an egg scramble, whole-grain toast with avocado, and
sliced fruit topped with Greek yogurt, a dab of honey, and sliced
almonds.

There'’s no single best way to lose weight —that’'s for sure. But if
your employees would like to try the large-breakfast/mini-dinner
pattern, our Weight Talk® coaches can guide them.

Diabetes is a looming threat in the American workplace, and is closely linked to obesity. In the last five years alone, incidence of this costly and debilitating disease has increased 27 percent.

At Alere Wellbeing, we specialize in helping employees who are at
risk for developing diabetes. We can start by helping them put together a
large, satisfying, nutritious breakfast.

Reblogged from: Alere

Keep Reading:
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  3. Yogurt Eaters Have Better Diets, Study Finds