Turns out, that morning chocolate-chip scone may not wreck your diet
after all. In fact, it might help you stick to your weight-loss goals. Morning is the best time to consume sweets because that's when the body's
metabolism is most active - and we have the rest of the day to work off the
calories, a new study of Tel Aviv University shows.
Bear in mind, the results don’t suggest that everybody should simply add
a glazed doughnut to their morning meal. The study looked specifically
at people eating strict low-calorie diets — 1,600 calories a day for
men; 1,400 calories a day for women. The research included nearly 200
nondiabetic obese adults, who were randomly assigned to one of two
low-calorie-diet groups; both were identical except for breakfast: one
group (the lucky ones) ate a 600-calorie high-carb breakfast that came
with a choice of a cookie, chocolate, cake or a doughnut for dessert.
The other group ate a 300-calorie low-carb breakfast. Both breakfasts
were rich in proteins, as they included tuna, egg whites, cheese and
low-fat milk.
Women in the dessert-with-breakfast group were allowed 500 calories for lunch and about 300 calories for dinner; men in that group had a 600-calorie limit for lunch and up to 464 calories for dinner.
After 16 weeks on the diet, both groups had lost weight — about 33 lb. on average — suggesting that both diets worked about the same. But in the final 16 weeks of the study, the follow-up period, those in the low-carb group had regained an average of 22 lb., while those indulging in dessert in the morning went on to lose another 15 lb. on average.
The dessert group reported feeling less hunger and fewer cravings than the other participants; their food diaries showed they were also better at sticking to their calorie limits. What’s more, dessert eaters showed greater drops of the “hunger hormone” ghrelin after breakfast — 45%, vs. a 30% drop for the low-carb dieters.
This also suggests that the dessert group will be more successful at keeping the weight off, said the researchers whose findings are published in journal Steroids.
Prof Daniela Jakubowicz, lead author of the study, said: "The group that consumed a bigger breakfast, including dessert, experienced few if any cravings for these foods later in the day."
Prof Jakubowicz said attempting to avoid sweets entirely can create a psychological addiction to these same foods in the long-term. A meal in the morning provides energy for the day's tasks, aids in brain functioning and kick-starts the body's metabolism, making it crucial for weight loss and maintenance.
And breakfast is the meal that most successfully regulates ghrelin, the
hormone that increases hunger. While the level of ghrelin rises before every meal, it is suppressed most
effectively at breakfast time.
“The goal of a weight-loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain,” Prof Jakubowicz said in a statement. The authors say weight-loss success lies in the timing and composition of dieters’ meals. Their high-protein breakfasts reduced hunger, while the addition of carbs increased satiety and the sweet dessert cut down on cravings.
Allowing yourself little treats is a key strategy, says Jakubowicz, because they keep you satisfied; if you restrict yourself to a totally sweet-free meal plan, you’re more likely to break down at some point and binge on diet-busting foods.
Ultimately this shows a diet must be realistic to be adopted as part of a new lifestyle. Curbing cravings is better than deprivation for weight loss success, said Prof Jakubowicz.
Women in the dessert-with-breakfast group were allowed 500 calories for lunch and about 300 calories for dinner; men in that group had a 600-calorie limit for lunch and up to 464 calories for dinner.
After 16 weeks on the diet, both groups had lost weight — about 33 lb. on average — suggesting that both diets worked about the same. But in the final 16 weeks of the study, the follow-up period, those in the low-carb group had regained an average of 22 lb., while those indulging in dessert in the morning went on to lose another 15 lb. on average.
The dessert group reported feeling less hunger and fewer cravings than the other participants; their food diaries showed they were also better at sticking to their calorie limits. What’s more, dessert eaters showed greater drops of the “hunger hormone” ghrelin after breakfast — 45%, vs. a 30% drop for the low-carb dieters.
This also suggests that the dessert group will be more successful at keeping the weight off, said the researchers whose findings are published in journal Steroids.
Prof Daniela Jakubowicz, lead author of the study, said: "The group that consumed a bigger breakfast, including dessert, experienced few if any cravings for these foods later in the day."
Prof Jakubowicz said attempting to avoid sweets entirely can create a psychological addiction to these same foods in the long-term. A meal in the morning provides energy for the day's tasks, aids in brain functioning and kick-starts the body's metabolism, making it crucial for weight loss and maintenance.
“The goal of a weight-loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain,” Prof Jakubowicz said in a statement. The authors say weight-loss success lies in the timing and composition of dieters’ meals. Their high-protein breakfasts reduced hunger, while the addition of carbs increased satiety and the sweet dessert cut down on cravings.
Allowing yourself little treats is a key strategy, says Jakubowicz, because they keep you satisfied; if you restrict yourself to a totally sweet-free meal plan, you’re more likely to break down at some point and binge on diet-busting foods.
Ultimately this shows a diet must be realistic to be adopted as part of a new lifestyle. Curbing cravings is better than deprivation for weight loss success, said Prof Jakubowicz.
Sources: http://healthland.time.com/ , http://www.telegraph.co.uk
