French Mushroom Omelet, Sweet Potato Hash, and Fruit with Granola recipes from ** Borne Appétit**
Front Loading Your Calories for Weight Loss
Okay, so I have started my new diet, and this time I am more motivated than all the other times combined. ‘Get focused and stay focused,’ will be my motto. I eat a light breakfast, a light lunch, and a light dinner. I also have light snacks in between meals and exercise like an Olympian in training. Sound familiar?
Then, all is well, the day is done, and you’re off to bed. But soon you hear a sound in the dark: a low jungle-like growl, quiet and constant. You wait for it to pass, but the sound persists until finally you understand. It’s only your stomach. “Good grief, I’m hungry” Then you begin to hustle downstairs, throw the fridge door open, and it is ready, set, go. It really doesn’t have to be this way.
Going Big at Breakfasccording to a recent study** published in the Obesity, people who made breakfast their largest meal of the day lost eleven more pounds over a twelve week period than people who got most of their calories at dinner.** This was true even though both groups consumed the same 1400 calories daily. It was also found that the people who went big at breakfast were less likely to crave snacks later in the day and were more likely to stay on their diet.
The people who went large for breakfast would pack away 700 calories at that sitting, then would only consume about 200 calories at dinner. It is easy to make the assumption that this eating pattern might be difficult for many of us.
[Read: Seven Superstar Breakfasts** ]**
But an earlier study from Spain in 2013 found that dieters who ate their main meal before 3 p.m. lost more weight than those participants who ate more later in the day. The early eaters lost about 22 pounds on average compared with a weight loss of 17 pounds for later day eaters. This study was comprised of 420 overweight and obese volunteers. For the study, half of participants were men and half women with an average age of 42.
Both early and late eaters had similar levels of physical activity and sleep, ruling them out as potential explanations for the differences in amount of weight that was lost. It was noted that people who ate late and didn’t lose as much weight also ate a very light breakfast or skipped that meal altogether.
A point that must be emphasized is that those people in the Spanish study consumed about 1400 calories per day. That’s a light amount compared to the 2,700 calories consumed each day by the average non-dieting American.
[Recipe: An Elegant Whole30, Paleo Breakfast from Borne Appétit** ]Still in all, both studies suggest that the timing of eating may significantly influence weight regulation and metabolism. Lead researcher in the Obesity study, Dr. Daniela Jakubowicz, suggests that dieters eat a protein-packed breakfast along with some carbohydrates, and load up on vegetables with a small serving of protein in the evening to maximize weight loss.**** Helpful weight loss articles:**** Listen to Your Body’s Not Hungry Cues**
Cheryl Ann Borne, writing as My Bariatric Life, is a contributing writer and Paleo recipe developer for HealthCentral’s Obesity Community. Cheryl is an award-winning healthcare communications professional and obesity health advocate who has overcome super obesity and it’s related diseases. She publishes the website MyBariatricLife.org and microblogs on Facebook, Twitter, and Pinterest. Cheryl also is writing her first book and working on a second website. Watch her transformational video on Vimeo.