Eating a Heavy Breakfast Helps you Lose Weight!!

Research has shown that eating a big breakfast instead of skipping breakfast can make a major difference in your weight loss success. Switching your big dinner for breakfast makes that huge difference. According to a July 2013 study, this switched eating plan takes advantage of natural fluctuations in the body's metabolic cycle and reduces diet sabotaging carb craving later in the day. 


The time of day we eat certain foods have a big impact on how the body processes those foods. Rather than counting calories appropriate meal timing is more important.
You have to eat breakfast to get your metabolism started for the day. Otherwise over-consumption will happen later in the day.

Daniela Jakubowicz, a professor at Tel Aviv University and co-author of the study, recruited 74 overweight/obese women and split them in two groups. One group consumed a heavy breakfast of protein and carbohydrates. Consuming 700 calories at the start of the day, 500 calories at lunch and 200 calories at dinner. The second group, reversed the eating meal plan, having a larger dinner and small breakfast. After three months, major differences had clearly emerged between the two groups. The first group of heavy breakfasts, lost an average of 19 pounds, which was 11 pounds more than the big dinner group. Also the waists of the heavy breakfast group lost nearly two inches in their waists, and their glucose and insulin levels dropped significantly too. The heavy breakfast group even reported feeling less hungry and more satisfied throughout the day.

Meal Plan:

Breakfast

2 slices of whole wheat bread with 4 ounces of light tuna in water

16 ounces of skim milk

1/2 of tomato, basil and mozzarella salad

1 cup of coffee 

Milk chocolate bar ( the dessert usually decreases the carb cravings later in the day).

If that seems like a lot of food, and your not sure how you would consume it all in one sitting, Jakubowicz recommends eating the big breakfast in two sittings, when you first wake up and then no later than 9am. If your hungry at noon, its means that your protein intake at breakfast was not enough so you have increase the protein in the morning.

Lunch (Served no later than 3pm)

5 ounces of grilled chicken or fish ( or another lean meat) with 1 tablespoon of light mayo.

1 can of beef broth soup

1 cup of green salad with balsamic vinaigrette

1 cup of fruit, such as melons

By dinner time, your appetite should be sufficiently satisfied enough that you require nothing more than a light, carbohydrate-free meal, such as:

2 scrambled eggs

5 slices of turkey breast

1 cup of coffee