A recently published in the New England Journal of Medicine tackled several myths and commonly held beliefs about the best ways to lose weight and keep it off. The authors analyzed the best evidence about making small versus sweeping diet changes, losing weight fast versus s-l-o-w-l-y, as well as whether or not eating breakfast is a strategy to help you peel off pounds.
Does eating breakfast help you lose weight?
According to the researchers, there are only three well designed studies to evaluate this and two of the randomized clinical controls found no difference in weight loss among breakfast eaters versus skippers. However, one of the clinical studies did show an association between weight loss and breakfast.
However, here’s my take on weight loss and breakfast. If you eat when you’re hungry and stop before you’re too full, chances are you’ll moderate calories better. If you’re not hungry in the a.m., there’s no reason to eat until you’re hungry.
Problem is, if you’re not waking up hungry, it’s a sign that you’re eating too many calories later in the day and evening. I always recommend an equal distribution of calories between three meals and two snacks and not eating after dinner. For me, I always wake up hungry so breakfast is a much-needed meal in my life.
Even though there may not be clinical proof that eating breakfast will help you lose weight, I still recommend it for most dieters. I also recommend high-protein breakfasts because there is some research to suggest that protein earlier in the day may help keep hunger hormones and cravings for carbs in check. I suggest breakfasts of about 300-400 calories and between 20-25 grams of protein.