Eat A Good Breakfast To Reduce Body Size

We've all probably heard that eating breakfast is an important part of a healthy weight management plan.  Research has suggested that eating a healthy breakfast reduces the risk for obesity, reduces overall daily calorie intake, and prevents overeating later in the day.  Despite the importance of a good breakfast, many of us choose to either eat a small, quick breakfast on the way out the door each morning or to skip breakfast entirely.

New research out of Australia, continues to show the benefit of eating a good breakfast on body weight and obesity risk.  For this research, the study investigators examined data from nearly 900 men and over 600 women that took part in three independent diet/nutrition surveys.  Analysis of the survey data showed that:

• Coffee consumption was associated with smaller breakfasts or skipping breakfast entirely.
• Consumption of breakfast was associated with eating cereals, bread, and fruit among other items.
• Breakfast size was inversely related to body mass index such that a larger breakfast predicted a lower body mass index.
• The impact of breakfast size on body mass index was only seen in men, not women.

This new research continues to show the importance of eating an adequate and healthy breakfast.   It is unclear why the benefit of breakfast size on body mass index was only seen in men and not women.  Nonetheless, previous research has shown that a healthy breakfast is important for everyone.

Aiming for nutrient-rich foods is the best approach to take when designing a healthy start to your day.  Nutrient-rich foods provide high levels of nutrients needed for overall health while keeping calorie levels lower.  Therefore, you can eat more at a lower calorie cost.  In contrast, energy-dense foods often provide little nutritional value, come with high calorie levels, and often don't keep your hunger at bay.  So choose nutrient-rich options like whole grain foods, fruits, and protein.  Even if you are in a hurry to get out the door, a breakfast smoothie rich in protein and fruit takes only a few minutes to blend and pour into a travel mug.  So make sure to take the time to whip together a healthy and nutritious breakfast and get your day off to a good start.

My protein shakes and bars make a great breakfast choice, whether you are looking to lose weight or simply maintain a healthy body weight.  They are high in protein (milk or soy), come in a variety of delicious flavors, and make great smoothies.  Choose your own recipe or try one of my favorites!