Home weight-loss Eat A Big Breakfast & Lose Weight!

Eat A Big Breakfast & Lose Weight!

written by Head Health Nutter September 4, 2008

If you’re a regular reader, you know I love my morning protein smoothies. I’m an advocate for them and believe they help you lose weight, despite the critics who say they’re too high in calories. But now I have proof! Within 2 days I ran into 2 different sources that said if you want to lose weight, eat a big meal in the morning (meaning the most calories), a smaller lunch and an even smaller dinner.

The Metro published, “Don’t skip breakfast” this past Tuesday, and cited 3 different research studies all concluding that this eating pattern helps you lose weight. The alternative does the exact opposite, that is, skipping breakfast or gradually increasing your caloric intake during the day and into the night helps you gain weight.

The second source is an article, “4 Simple Breakfast Rules for Shedding Pounds” from Oprah’s favourite docs, Dr. Oz and Dr. Roizen, on their Real Age website. Both articles clearly explain the multi-faceted benefits of breakfast, which increases brain power and your mood while helping you control food cravings and lose weight!

Mom always said that breakfast was the most important meal of the day. She was right! The dietician, Grace Wong, in the Metro article says that breakfast jump starts the metabolism as it literally breaks the fast we endure on a nightly basis.

Besides the timing aspect, another interesting tidbit that both articles mentioned was that balance is key for every meal of the day. From the Metro:

“A healthy breakfast includes three out of the four food groups listed in Canada’s Food Guide, according to Wong. The groups are: 1) vegetables and fruit; 2) grains; 3) milk and milk alternatives; 4) meat and meat alternatives.”

Some tips from both articles:

  1. Eat breakfast daily, even when you don’t have an appetite. A glass of milk is better than nothing, they say.
  2. Eat within an hour of waking.
  3. Choose complex carbs with lots of fiber, like oatmeal, toast & PB or blueberry & pecan pancakes… mmm… yummy.
  4. Make protein one of the food groups in every meal, it slows down metabolism and keeps you full longer.

Do you have any suggestions for healthy breakfast meals, taking the above into consideration? Let us know in the comments below!

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13 comments

Neda March 11, 2009 at 1:24 pm

I am a holistic nutritionist and my concern with eating first thing in the morning even if you are not hungry, is that you are listening to outside sources and not to your own body. As a nutritionist I always recommend to listen to your own body and check to see if you are hungry, not the clock. This helps people be more aware of their own bodies and how they feel. Hunger is in the stomach not in the head.

Reply
Head Health Nut March 12, 2009 at 9:57 am

Welcome to Live Lighter, Neda, and thank you for your expert opinion!

I totally agree with you…under healthy circumstances. Unfortunately, with today’s packed schedules, it’s inconvenient to listen to nature (if we can even hear it over our stress).

So, until we can simplify our lives, I think it’s best to make the time to at least eat healthy and big in the morning. If you don’t, then your hunger will peak at the most inopportune times, and may likely lead to grabbing unhealthy snacks for convenience.

Do you have any ideas in how we can solve this problem?

Reply
Neda March 12, 2009 at 7:54 pm

I suggest to always have something packed for when you are hungry. You should never allow yourself to become ravenous.

If you rate your hunger level from 0 – 5, you should be eating around a 3, but more so around a 4. Waiting till you are a 5 will cause you to just grab whatever is in sight.

So if you are a person who does not get hungry immediately upon rising and find yourself hungry when at work or running errands, have bags of food prepared and with you, so that you can eat a sensible meal when hungry.

I hope this helps.

I love your green blender drinks. I have been making them for the past few days. They are fabulous.

Reply
Head Health Nut March 13, 2009 at 9:53 am

Thanks for the great tips, Neda!

And I’m so happy to hear you love the blender drinks. Have you tried juicing them? I’m curious to see if they’re just as good.

Reply
Neda March 14, 2009 at 6:22 pm

No, I have a Vita-Mix and I want the fiber. Why give up the fiber? It makes you feel full AND satisfied. I keep craving for more.

Reply
Head Health Nut March 15, 2009 at 7:20 pm

Sweet! Someone else who doesn’t mind the texture. 🙂

Reply
Lisa April 11, 2009 at 4:20 pm

I know most people who say they don’t eat breakfast is because they don’t feel like eating in the morning. Forcing yourself to eat something can be a blessing later when you realize you are starving around 9:30 or 10:00 a.m and the only source of food is the vending machine.

Reply
Head Health Nut April 15, 2009 at 1:50 pm

I’m totally with you on this one, Lisa.

But then I have to wonder if instead of forcing ourselves to eat, we nibble on something healthy in the morning? Then, take Neda’s advice and prepare something for when we’re hungrier?

Reply
Dee April 20, 2009 at 11:18 am

Thanx to both Neda, Steph ~ the Head Health Nut, and lisa for these great tips! In addition to losing weight and feeling lighter, I want to be healthy ~ fully functioning both mentally and physically and this advice makes sense. Sometimes, we just need that extra PUSH to just DO IT!

Reply
Stephanie Miller April 21, 2009 at 6:58 pm

No problem, Dee. I find just even reading and talking about healthy living makes it easier to live it.

Since starting this blog, my healthy decisions are practically unconscious now – I’m healthier and lovin life! 🙂

Reply
alex d September 28, 2011 at 10:46 am

Healthy eating means maintaining a nutritious diet. I believe it to be important to every one. I stress a healthy life to my family and friends and I try to show them the benefits to it. I think the greatest benefit most of all is that it makes you feel and look great. If your not eating healthy, then you are not helping your body. You are filling it with what it does not want, instead, help your body out and eat healthy. The turn out is awesome. I have been eating healthy for years and I have never felt better in my life.

Reply
Head Health Nutter September 28, 2011 at 7:51 pm

Hear, hear, Alex D! I’ve always said that health is beautiful. Most people concentrate on weight-loss but a healthy weight, vibrant skin and hair, shiny eyes… it’s all a side-effect of living a healthy lifestyle.

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Basil July 28, 2013 at 8:13 am

I do agree with all the ideas you’ve introduced in your post. They’re very convincing
and will certainly work. Nonetheless, the posts are very short for beginners.
May just you please prolong them a bit from next time?

Thanks for the post.

Reply

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