Eat Breakfast to Lose Weight

Skipping Breakfast Results In Higher Daily Caloric Intake
Compiled by Jeannie Patton, MS, CSCS, FitBits

Many American women skip breakfast, either due to lack of time or a desire to lose weight. The purpose of this study was to determine how eating breakfast affects energy intake, energy expenditure, and circulating insulin, glucose, and lipid concentrations in healthy women. Ten women with normal BMIs were subjects. Each woman ate breakfast every morning for 2 weeks and then skipped breakfast every day for 2 weeks.

The women were tested before and after each two-week period. The results showed that skipping breakfast resulted in a greater overall daily caloric intake, higher total and LDL cholesterol concentrations, and somewhat greater insulin resistance.

The results of this study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for weight gain.

My take: Eat a healthy breakfast rich in complex carbohydrates (oatmeal is great, but whole-grain rice, yams, whole grain bread, or high fiber cereals also work well). Include at least 20 grams or more of protein in the form of a protein drink, lean meat, egg whites, or low-fat cottage cheese).