August 5, 2013
Brett Smith for
redOrbit.com – Your Universe Online
Many health experts recommend a balanced breakfast to start each day
and new research from Tel Aviv University in Israel has shown that a ‘big
breakfast’ diet can even lead to more efficient weight loss when compared to a
big dinner diet.
According to their report in the journal Obesity, the Israel-based team
found that when overweight and obese women were given a weight-loss diet with
the same amount of daily caloric intake, those who ate more for breakfast than
dinner tended to lose more weight than those who did the opposite and feasted
at night.
To investigate the health effects of meal timing, the research team
enlisted 93 obese women who were randomly placed into one of two groups. Both
groups were told to consume a moderate-carbohydrate, moderate-fat,
1,400-calorie-a-day diet for 12 weeks. The first group was told to eat 700
calories at breakfast, 500 at lunch, and 200 at supper. The other group had a
200 calorie breakfast, 500 calorie lunch, and 700 calorie dinner. Both groups’
700-calorie meals included the same foods.
At the end of the twelve weeks, the “big breakfast” volunteers had lost
an almost of 18 pounds each, on average. They also lost three inches off their
waist line. The “big dinner†group averaged a 7.3-pound weight loss and 1.4
inches of lost waistline.
The breakfast group was also found to have noticeably lower levels of
insulin, glucose, and triglycerides throughout the day, which could eventually
lead to a lower risk of cardiovascular disease, diabetes, hypertension, and
high cholesterol, added the researchers.
They also noted that the big breakfast group also had lower levels of
the hunger-regulating hormone ghrelin, suggesting that these women were more
satiated throughout the day than their counterparts in the other group. The
breakfast group also did not experience blood glucose spikes that often occur
after a meal. Some experts consider these jumps in blood sugar levels more
harmful than sustained high blood glucose levels with respect to cardiovascular
disease.
According to the researchers, the results indicate that proper meal
timing should be considered when attempting to manage obesity, in addition to a
regular exercise regimen and proper nutrition. The study authors also suggested
that people minimize late-night snacking or mindless eating in front of the
television screen.
One of the study’s authors – Daniela Jakubowicz, a diabetes expert at
Wolfson Medical Center in Holon, Israel – has been espousing the virtues of a
large breakfast for years and even has a diet book based on the principle.
In a review of Jakubowicz’s 2009 book “The Big Breakfast Diet: Eat Big
Before 9 a.m. and Lose Big for Life,” Los Angeles Times’ critic Anne Colby
noted that most women would lose weight on the diabetes researcher’s
recommended 1,100 calories-a-day diet. Colby added that a major drawback of the
plan is that it slightly runs counter to social norms.
“The main drawback to the big-breakfast diet would seem to be the fact
that people eat not just to satisfy hunger or cravings, but as a social
activity,” Colby wrote in 2010. “And dinner is when they typically gather to
break bread. Sure you can order up a vegetable platter or salad while others
are noshing on pesto pasta and pizza, but it takes commitment.”
http://www.redorbit.com/news/health/1112915750/eating-big-breafkast-weight-loss-obesity-prevention-cholesterol-diabetes-hypertension-cardiovascular-disease-080513/
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