Research at Tel Aviv University says that skipping breakfast and overeating at night will help make you fat. They also went on to say that eating heavy in the morning and light in the evening will result in significant weight loss. This was a 3 month study where women in their mid 40’s ate 1,400 calories a day. All participants had “metabolic syndrome,” which are commodities (diseases) caused by having Type 2 diabetes. Two groups were formed for the test. One group had 50% of their 1,400 calorie diet in the morning – 36% for lunch and 14% at dinner. The second group ate the exact reverse ratio of food – 14% of their calories in the morning. Following are the results:
|12 Week Period||50% Calorie Breakfast||50% Calorie Dinner|
|Pounds Lost (average)||19.1||7.9|
|Inches Lost around waist||3.3||1.5|
|Body Mass Index Drop||10%||5%|
|HDL Cholesterol||significant increase||no result reported|
|Glucose Decrease||larger significant decrease||significant decrease|
|Insulin Decrease||larger significant decrease||significant decrease|
|Ghrelin Decrease*||larger significant decrease||significant decrease|
* Appetite hormone
The 50% Calorie Breakfast group had lower insulin and glucose responses in blood tests taken after lunch. So it was suggested that eating a larger breakfast stabilized insulin levels. It was noted that this study was too short to be conclusive (although there certainly must have been similar studies done).
Our take on eating a large breakfast to lose weight? We have found a lot of people simply don’t want breakfast – especially with Lap-band surgery. They’re just not hungry. Eating when you are not hungry is the worst thing a dieter can do. You’re training yourself to eat when you don’t want to and that’s a great way to gain weight. 50% of your calories in one meal? Never eat over 33% of your planned calories in one meal (when eating 3 meals a day).
Stick to just eating 10 ounces of food a meal (by volume). That makes dieting easy. Just eat four ounces of protein and 6 ounces of vegetables (or low glycemic fruit for breakfast), three times a day, and that’s it. If you haven’t eaten breakfast by 8 AM – you missed it. Then only eat 10 ounces as directed above at your next meal (lunch). Never eat more than 3 meals a day – breakfast, lunch, dinner. Try to eliminate snacking. Never make up for a missed meal at any time. Remember 4 hours – wait at least 4 hours between meals and eat your last meal at least 4 hours before going to bed. Never eat more than 10 ounces. Never eat over 33% of your planned calories in one sitting.
A good vitamin supplement shake mix will help you lose weight and is designed to be a meal replacement. We recommend using them. We recommend ViSalus protein supplement shakes because they are neutral in flavor (taste like sweet cream). One of our weight loss arts is to flavor these neutral shakes in decadent ways while keeping them lower in calories than a typical dieter’s meal. Think of it as a super weight loss tool disguised as designer dessert.
The results of this study are surely accurate but not in sync with reality. A lot of people just don’t feel like eating breakfast and so they shouldn’t. Virtually no one could eat only 1.4 ounces of food for dinner. But in respect to weight loss, we agree that dinner is the meal you should limit in size as much as possible.