This article presents some fantastic breakfast suggestions that significantly aid weight loss.
According to the family magazine service of Saed News, individuals who follow a high-protein, high-carbohydrate breakfast diet lose four times more weight than those who adhere to a standard low-carbohydrate diet throughout the day.
Research findings indicate that a substantial breakfast rich in protein and carbohydrates is linked to weight loss. In this study, individuals adhered to a low-calorie, low-carbohydrate diet during the day. Those who followed this regimen lost four times more weight than those who followed a standard low-carbohydrate diet throughout the day.
Dr. Daniela Jakubowicz and her colleagues demonstrated that the long-term success of this diet is related to its ability to create a feeling of fullness and reduce cravings for carbohydrates and sweets. In this study, 94 inactive obese women participated and were divided into two groups to determine whether a protein and carbohydrate-rich breakfast was more effective than a strict low-carbohydrate diet.
The very low-carbohydrate diet contained 1085 calories per day, consisting of 78 grams of fat, 51 grams of protein, and 17 grams of carbohydrates. For participants following this diet, breakfast was the smallest meal of the day, containing only 290 calories.
Participants could consume milk, eggs, meat, fruit, cereals, and bread for breakfast, but their carbohydrate intake was limited to just 7 grams, and protein to 12 grams. The high-protein, high-carbohydrate breakfast group consumed 1240 calories daily, consisting of 97 grams of carbohydrates, 93 grams of protein, and 46 grams of fat. Their breakfast was 610 calories, containing 58 grams of carbohydrates, 47 grams of protein, and 22 grams of fat. Lunch was 395 calories, containing 34 grams of carbohydrates, 28 grams of protein, and 13 grams of fat, while dinner was 235 calories, with 5 grams of carbohydrates, 18 grams of protein, and 26 grams of fat.
The study period was eight months, with the first four months focused on weight loss and the last four months on weight maintenance. The strict low-carbohydrate group lost 28 pounds (12.7 kg), and the high-protein, high-carbohydrate breakfast group lost 23 pounds (10.5 kg).
However, by the eight-month mark, those on the low-carbohydrate diet had regained 18 pounds (8.2 kg), while those on the high-protein, high-carbohydrate breakfast diet continued to lose weight, shedding 16.5 pounds (7.5 kg).
On average, those who consumed a substantial breakfast lost 21% of their body weight, while those on the low-carbohydrate diet lost only 4.5%. Additionally, participants who had a substantial breakfast felt fuller and had fewer cravings for carbohydrates and sweets.
Dr. Jakubowicz stated that most weight loss research has shown that a very low-carbohydrate diet is not an effective method for weight loss because it increases cravings for carbohydrates and slows metabolism. Consequently, after a short period of weight loss, there is a rapid return to obesity.
She believes that the high-protein, high-carbohydrate breakfast diet is effective because she has successfully used this dietary plan for her patients for over 15 years. A substantial breakfast controls appetite and reduces cravings for sugary or starchy foods like sweets, desserts, potatoes, pasta, and bread. It also includes more fruits and vegetables, increasing vitamin and fiber intake.
She added that only 5% of carbohydrate-restrictive diets are successful after two years. Most carbohydrate-restrictive diets do not address addictive eating behaviors.
The results of this research were presented at the annual meeting of the Endocrine Society in San Francisco.
