This study was in the news today, I just had to post it – because it is very interesting. Food for thought. Cake at breakfast with protein led to greater weight loss, significantly more over the long-term for clinically obese people, in a 32 week study. The difference was not in the short-term, but in the second half of the study; 16 – 32 weeks.
Is it the extra carbs at breakfast? (with the protein.)
Is it a bigger meal to start the day?
Is it being able to have food that is usually denied when on a ‘diet’?
Having a treat first thing in the morning leads to less desire for treat food later on?
Having a treat / or is it more carbs with one meal each day leads to greater fat loss in the long run?
Having carbohydrates with breakfast suppressed grehlin far more, is this a key to appetite control and eating less for the rest of the day?
Is this more evidence that having some carbs is better than very low carb?
Top Off Breakfast with — Chocolate Cake?
Tuesday, February 7, 2012
A full breakfast that includes a sweet dessert contributes to weight loss success, say TAU researchers
When it comes to diets, cookies and cake are off the menu. Now, in a surprising discovery, researchers from Tel Aviv University have found that dessert, as part of a balanced 600-calorie breakfast that also includes proteins and carbohydrates, can help dieters to lose more weight — and keep it off in the long run.
They key is to indulge in the morning, when the body’s metabolism is at its most active and we are better able to work off the extra calories throughout the day, say Prof. Daniela Jakubowicz, Dr. Julio Wainstein and Dr. Mona Boaz of Tel Aviv University‘s Sackler Faculty of Medicine and the Diabetes Unit at Wolfson Medical Center, and Prof. Oren Froy of Hebrew University Jerusalem.
Attempting to avoid sweets entirely can create a psychological addiction to these same foods in the long-term, explains Prof. Jakubowicz. Adding dessert items to breakfast can control cravings throughout the rest of the day. Over the course of a 32 week-long study, detailed in the journal Steroids, participants who added dessert to their breakfast — cookies, cake, or chocolate — lost an average of 40 lbs. more than a group that avoided such foods. What’s more, they kept off the pounds longer.
The scale tells the tale
A meal in the morning provides energy for the day’s tasks, aids in brain functioning, and kick-starts the body’s metabolism, making it crucial for weight loss and maintenance. And breakfast is the meal that most successfully regulates ghrelin, the hormone that increases hunger, explains Prof. Jakubowicz. While the level of ghrelin rises before every meal, it is suppressed most effectively at breakfast time.
Basing their study on this fact, the researchers hoped to determine whether meal time and composition impacted weight loss in the short and long term, says Prof. Jakubowicz, or if it was a simple matter of calorie count.
One hundred and ninety three clinically obese, non-diabetic adults were randomly assigned to one of two diet groups with identical caloric intake — the men consumed 1600 calories per day and the women 1400. However, the first group was given a low carbohydrate diet including a small 300 calorie breakfast, and the second was given a 600 calorie breakfast high in protein and carbohydrates, always including a dessert item (i.e. chocolate).
Halfway through the study, participants in both groups had lost an average of 33 lbs. per person. But in the second half of the study, results differed drastically. The participants in the low-carbohydrate group regained an average of 22 lbs. per person, but participants in the group with a larger breakfast lost another 15 lbs. each. At the end of the 32 weeks, those who had consumed a 600 calorie breakfast had lost an average of 40 lbs. more per person than their peers.
Realistic in the long run
One of the biggest challenges that people face is keeping weight off in the long-term, says Prof. Jakubowicz. Ingesting a higher proportion of our daily calories at breakfast makes sense. It’s not only good for body function, but it also alleviates cravings. Highly restrictive diets that forbid desserts and carbohydrates are initially effective, but often cause dieters to stray from their food plans as a result of withdrawal-like symptoms. They wind up regaining much of the weight they lost during the diet proper.
Though they consumed the same daily amount of calories, “the participants in the low carbohydrate diet group had less satisfaction, and felt that they were not full,” she says, noting that their cravings for sugars and carbohydrates were more intense and eventually caused them to cheat on the diet plan. “But the group that consumed a bigger breakfast, including dessert, experienced few if any cravings for these foods later in the day.”
Ultimately, this shows that a diet must be realistic to be adopted as part of a new lifestyle. Curbing cravings is better than deprivation for weight loss success, Prof. Jakubowicz concludes.
- Daniela Jakubowicz, Oren Froy, Julio Wainstein, Mona Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids, 2011; DOI: 10.1016/j.steroids.2011.12.006
Although dietary restriction often results in initial weight loss, the majority of obese dieters fail to maintain their reduced weight. Diet-induced weight loss results in compensatory increase of hunger, craving and decreased ghrelin suppression that encourage weight regain. A high protein and carbohydrate breakfast may overcome these compensatory changes and prevent obesity relapse.
In this study 193 obese (BMI 32.2 ± 1.0 kg/m2), sedentary non diabetic adult men and women (47 ± 7 years) were randomized to a low carbohydrate breakfast (LCb) or an isocaloric diet with high carbohydrate and protein breakfast (HCPb). Anthropometric measures were assessed every 4 weeks. Fasting glucose, insulin, ghrelin, lipids, craving scores and breakfast meal challenge assessing hunger, satiety, insulin and ghrelin responses, were performed at baseline, after a Diet Intervention Period (Week 16) and after a Follow-up Period (Week 32).
At Week 16, groups exhibited similar weight loss: 15.1 ± 1.9 kg in LCb group vs. 13.5 ± 2.3 kg in HCPb group, p = 0.11. From Week 16 to Week 32, LCb group regained 11.6 ± 2.6 kg, while the HCPb group lost additional 6.9 ± 1.7 kg. Ghrelin levels were reduced after breakfast by 45.2% and 29.5% following the HCPb and LCb, respectively. Satiety was significantly improved and hunger and craving scores significantly reduced in the HCPb group vs. the LCb group.
A high carbohydrate and protein breakfast may prevent weight regain by reducing diet-induced compensatory changes in hunger, cravings and ghrelin suppression. To achieve long-term weight loss, meal timing and macronutrient composition must counteract these compensatory mechanisms which encourage weight regain after weight loss.
► Diet-induced weight loss results in compensatory changes that encourage weight regain. ► Breakfast composition may overcome the obesity-related defect in ghrelin suppression. ► Diet induced increase of ghrelin, appetite and cravings were prevented by enriched breakfast. ► Enriched breakfast may be a strategy to maintain weight loss and prevent weight regain over time.
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Great post here go over and read it: ‘The winding path of paleo’
An accurate and humourous look at paleo dilemmas