Should You Eat a Big, Small, or No Breakfast to Lose Weight?
Thu, January 27, 2011 at 03:00AM Many readers will remember the dictum "eat breakfast like a king, lunch like a prince, and dinner like a pauper". There is some uncertainty about whether the size of your breakfast will dictate your total calorie intake during the day. There have been studies conducted that go either way: a cross-sectional study of a free-living population has shown that high breakfast calories leads to greater overall calorie intake, while another large study has shown eating a large breakfast compared with smaller meals the rest of the day is associated with lower total daily calorie intake. To try and determine which of these contradictory findings is correct, a German study has been reported that attempts to reconcile both views by using both methods of analysis on the same individual data; it’s published in the open-access online Nutritional Journal.
The food intake of 280 obese and 100-weight subjects was analyzed over 10 or 14 consecutive days. The individual total calorie intake was set in relation to the absolute breakfast calorie intake, or to the ratio of breakfast to overall intake, respectively.
Some of the subjects ate a big breakfast, some a small breakfast and some skipped the meal altogether. Some people skipped a mid-morning snack when they ate a big breakfast, but that didn't offset the extra calories they took in earlier. The study revealed that people ate the same at lunch and dinner, regardless of what they had for breakfast. This meant that a big breakfast (say 400 calories more than a small breakfast) resulted in a total increase in calories eaten over the day of about 400 calories. And reducing breakfast calorie intake was associated with a lower total daily intake.
When looked at using the alternative analysis – the ratio of breakfast calories to total daily calories – the breakfast was proportionately, but not absolutely larger. One must conclude that there is no magic in eating a large breakfast; to reduce total daily calorie intake one would have to eat substantially less during the rest of the day. Eating a small breakfast would be a good way to reduce total intake. My wife tells me that a smaller breakfast would stretch my stomach less, and I wouldn't feel as hungry during the rest of the day. Hmmm.
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I've always read that you're supposed to eat small meals throughout the day; that no one meal is any larger or small than the next. I've also done a lot of research on which meal of the day is most important and I've found that breakfast should be eaten for best physical transformation results.
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