High-carb, high-protein breakfast for losing weight
We’ve all heard that breakfast is the most important meal of the day but advocates of the new “big breakfast diet” go even further, placing a hearty breakfast at the cornerstone for long-term success.
The big breakfast diet calls for a daily breakfast composed of foods high in carbohydrates, fiber, and protein. What’s more, with this diet, breakfast is so big it provides approximately half of a full day’s calorie count.
The main trick to the big breakfast diet is to eat lots of whole-grain, complex carbohydrates and lean proteins, such as fat-free milk, yogurt, and eggs. Add fruits and veggies to round out a breakfast that controls appetite until lunchtime at the same time it will minimize cravings for sweets and starches of poor nutritional value.
The big breakfast diet carries through to the rest of the day, too, calling for a low-fat, high-protein lunch and dinner with few carbohydrates in either meal. Again, lots of fruits and veggies round out the meals.
Research scientists from Venezuela and Virginia teamed up to study the effects of the big breakfast diet on 94 women who were all physically inactive and obese. Half the women were placed on a strictly monitored low-carb diet and the other half were assigned the big breakfast diet. The first four months of the study focused on weight loss while the remaining four months targeted weight maintenance.
At the four-month mark in the study period, the women on the big breakfast diet had lost an average of 28 pounds each. The women on the low-carb diet averaged 23 pounds of weight lost.
At the eight-month mark, the final weigh-in for the study revealed the big breakfast diet group had lost an additional 16.5 pounds, on average, while the low-carb group of dieters had gained back an average of 18 pounds each.
After four months of active weight loss and four months of maintenance dieting, the big breakfast group had shed more than 21% of their body weight, compared to only 4.5% loss of body weight in the low-carb diet group.
Daniela Jakubowicz, MD, Hospital de Clinicas, Caracas, has been using this diet, with successful results, for more than 15 years. She presented the findings of this study, conducted in conjunction with researchers at Virginia Commonwealth University, Richmond, at the 90th annual meeting of The Endocrine Society in San Francisco on June 17.
Source: The Endocrine Society
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Where can you find some sample menues for following this type of diet? It is so different from what we’ve always heard was best that I can’t figure out where to begin.
[...] correct that a good breakfast should be the way we start our day. In fact, a new study shows that women who eat a big breakfast lose more weight than other dieters. But, how many of us eat a morning meal that nutrition experts would classify as [...]
The “Big-Breakfast Diet” … The Loophole of the Research
Daniela Jakubowicz, MD, of the Hospital de Clinicas, Caracas, Venzezuela with scientists from Virginia Commonwealth University in Richmond, performed a research that concluded that eating a big breakfast packed with carbohydrates and protein, followed by a low-carb, low-calorie diet the rest of the day can lead to significant weight loss amounting to 21.3% of body weight within 8 months as they said.
The “big-breakfast diet group” (48 dieters) ate 1,240 calories a day out of which 610-calorie were eaten in a big breakfast. According to the researchers, these women lost nearly 23 pounds on average after the passage of 4 months and continued to lose weight, shedding another 16.5 pounds after completing 8 months. This means a total loss in body weight of 39.5 pounds representing 21.3% of their body weight,
After analyzing the details of the research and the published results, I concluded that there is a loophole in the research making its results delusive. My conclusion is based on the following facts:
1. The researchers claimed that the weight loss amounted to 21.3%. By performing simple calculation (dividing 39.5 pounds by 21.3%), we can deduct that the starting body weight was around 185.4 pounds (i.e. around 84.3 Kgm).
2. According to Mufflin equation the Resting Metabolic Rate “RMR” for women can be found through the following formula:
(10 x w) + (6.25 x h) – (5 x a) – 161
Where:
w = weight in Kgm
h = height in cm
a = age in years
Since the article showed that the average age of the women was in the 30s, we can assume that it was around 35 years. Regarding the height we can consider the average women height around 165 cm.
Based on these fair and normal assumptions, the RMR of the “big-breakfast diet group” will equal:
(10 x 84.3) + (6.25 x 165) – (5 x 35) – 161 = 1,538 calorie
3. For sedentary life, the total energy expenditure is found through multiplying RMR by a factor of 1.2.
1,538 x 1.2 = 1,845 calorie
4. By entering every week’s weight loss in the above mentioned equations for the eight months period, we will find that the total weight loss in the first 4 months is 19.2 pounds and not 23 pounds. This means that the researchers overstated the weight loss by 4 pounds. For the next 4 months the total weight loss was 15.5 pounds and not 16.5 pounds. This means that the authors added a total of 5 pounds extra in their research.
5. It is well apparent that such research does not put into consideration the human factor. No single person on the globe could eat daily a restricted diet of 1,240 calories for successive 240 days (except of course if he/she is in jail).
So if we add just extra 20 percent of the basic calories of researchers for the human factor, this will give us only a loss of 17.5 pounds instead of 39.5 pounds as the declared.
This shows us the big gap between an office theoretical work and a true clinical practical research.
In contrast, there are many scientific factors behind the marked success of my innovated “Elhashemy’s Broad Spectrum Luqaimat Diet Plan”, where my super obese patients (on average BMI 45+ or around 270 pounds) lose 72 pounds on average after the passage of the first year. This loss is proportional to their original heavy weight. One of the factors behind this success is that they are well trained to eat small meals and well supported by consultation and education for 3 months. Another factor is that it is much more convenient as they don’t need to bother themselves with calorie counting. A third factor is that they get a moderate-sized meal (lunch or dinner) as a reward to the brain centers. This reward boosts their mood and encourages them to continue on this scientific diet plan for long.
How can one pretend just having “invented” (!) such a commonsense, natural, instinctive and spontaneous breakfast as the “high-carb, high-protein breakfast”?
Such a breakfast is only what we are by nature disposed to eat when glycogen is depleted and cortisol secretion is at its highest.
Period.
That the degradation products of dietary fats tend to accumulate early in the morning has been confirmed by chrononutritionists, but do we need them? We all know that a high fat breakfast make us gag, feel sick and throw up, don’t we?
This “diet” is not a breakthrough. It’s just the breakfast. Or how it should be. And how it has always been for centuries.