Eat A Good Breakfast, But Don't Overdo It

In regards to obesity prevention and weight loss, breakfast is probably the most studied meal of the day.  Some research studies suggest that eating a large breakfast can aid in weight loss and that skipping breakfast can increase our risk for becoming overweight or obese.  In contrast, some studies have suggested that a high-calorie breakfast does not lead to smaller meals later in the day, leading to excess caloric intake.  The inconsistency in these study results appears to be due, at least in part, to differences in how the information is analyzed and how the studies are run.

A new dietary research study (free to download) has attempted to resolve this confusion by conducting a study on daily food consumption using the two main methods of analysis.  The study investigators asked 280 obese individuals and 100  normal weight individuals to complete a very detailed food diary of their normal eating habits over 10 straight days.  The amount of food in calories was determined for breakfast, lunch, dinner, morning snack, afternoon snack, and evening snack.  The relationships between breakfast consumption and total daily food consumption were analyzed based on (1) each day's absolute breakfast calories and (2) breakfast calories as a percent of each day's total food consumption.  The study researchers reported:

• In obese and normal weight study volunteers, an increasingly large breakfast resulted in an increasing amount of total calories consumed throughout the day.
• There appeared to be little or no compensation for consuming a large breakfast.  No matter how large the breakfast was, study volunteers consistently consumed around 550 calories at lunch and dinner.  
• Snacking was not affected by breakfast size with the exception of the morning snack, which was reduced only on the two days of largest breakfast consumption by obese volunteers.
• When the data was examined based on breakfast calories as a ratio of total daily calories, a high ratio of breakfast-to-total calories was linked to a reduction in total daily food consumption only on those days when lunch and dinner sizes were reduced. 

The study investigators went on to state that the absolute breakfast calories appears to be more strongly linked to total daily food consumption than the ratio of breakfast-to-total calories.  This is apparently due to the fact that the ratio of breakfast-to-total calories can be influenced by breakfast size, other meals sizes or a combination.

In essence this study suggests that in situations where individuals follow their regular eating habits, consuming a large breakfast results in excess food consumption throughout the day.  This could lead to an increased risk for becoming overweight or obese.  This is important information of which we should all be aware.  Consuming a healthy breakfast is an important part of a healthy diet and helps prepare us for a full and busy day; however, if we choose to eat an overly large breakfast we might want to consider eating a little less at lunch and dinner in order to stay at an appropriate daily calorie intake.  So, be sure to eat a good breakfast, but don't go overboard!

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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.

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Reducing Childhood Obesity By Eating Breakfast

The importance of eating breakfast is well understood in adults.  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.  However, the impact of eating (or skipping) breakfast on childhood nutrition and obesity is less well understood.

Researchers from the Baylor College of Medicine used data from the National Health and Nutrition Examination Survey (NHANES) to examine the relationship between breakfast (skipping or type eaten) and childhood nutrition and obesity.  Data from NHANES was used to evaluate nutrient intakes, nutritional adequacy and body measures.  Multiple comparisons were made between (1) skipping breakfast, (2) eating ready-to-eat (RTE) cereal breakfasts, and (3) eating 'other' breakfasts.  Analysis of the NHANES data showed:

• 20% of children (ages 9-13) and 31.5% (ages 14-18) of teens skipped breakfast regularly
• About 36% of children and 25% of adolescents consumed RTE cereals for breakfast.
• Children and teens that ate RTE cereals for breakfast had higher intakes of carbohydrates, dietary fiber and micronutrients, while having lower intakes of fat and cholesterol compared to individuals who consumed other types of breakfast or who skipped breakfast.
• Nutritional adequacy scores were highest for individuals eating RTE cereals and lowest for individuals that did not eat breakfast.
• Body mass index and waist size were higher in children and teens that skipped breakfast.
• The incidence of obesity was highest in breakfast skippers.

The results of this data analysis are striking and stress the importance of breakfast for children and teens.   Overall, this study suggests that skipping breakfast leads to inadequate nutrient intake and increased risk for becoming overweight or obese.  One of the most striking parts of this study is the huge percent of children and teens who do not eat breakfast... 20-30% of children under 18 years of age!  In the vast majority of instances, this should be an easily modifiable habit.  Interestingly, the children eating ready-to-eat cereals appeared to have the best nutritional intake and least risk for obesity compared to children who skipped breakfast or ate other types of breakfast.  Ready-to-eat cereals are extremely convenient and don't take much time to eat before heading off to school.  However, it remains important to make healthy cereal choices if you decide to eat these cereals.  Aim for cereals made from whole grains and ones that are a good source of dietary fiber, vitamins, and minerals.  Avoid cereals with a lot of added sugar when possible.  Taking the time to make sure our children eat a healthy breakfast can have substantial impact on their overall health and well-being.

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Skipping Breakfast Might Negatively Effect Physical Balance

Physical balance is critical to all of the activities we do every day and the loss of our ability to balance our bodies properly can negatively impact athletic performance and overall quality of life. 

A new study (free to download or read online) examined the relationship between fasting and the ability of young women to maintain physical balance.  In this study, female volunteers (22 years of age on average) were asked to undergo both a fasting and non-fasting procedure at different times and their ability to balance was assessed under both conditions.  For the fasting procedure, the study volunteers were required to consume an evening meal before 8:00 pm and to eat nothing else until after balance testing was completed between 9:00 - 11:00 am the next morning.  This procedure mimicked a common fasting scenario... skipping breakfast.  Two types of balance were tested, static balance and dynamic balance.  Static balance was tested by asking study volunteers to stand flat-footed and to reach as far ahead as possible without their heels leaving the ground.  Dynamic balance was tested by having the subjects stand on one leg with eyes open and with eyes closed and balance on both legs was tested.

The results of this study showed that:

• Overall, the fasted trials showed a consistently poorer ability to balance compared to the non-fasted trials.
• In the functional reach test, fasting reduced the distance reached before losing balance.
• In the single limb standing test, the ability to balance on either the dominant or non-dominant leg with eyes open was reduced by fasting.
• Fasting also reduced the ability to balance on the dominant leg with eyes closed.

These are interesting results that suggest skipping breakfast might negatively effect one's physical ability to balance properly.  Skipping breakfast is a common, though less than healthy weight management technique among many people.  This study provides additional information on the importance of eating a good breakfast.  The study investigators indicate that a small impairment in the ability to balance might not impact daily activities in healthy, young individuals; however, they do suggest that these impairments might have a substantial impact on athletes or older individuals.

Breakfast is an important part of any weight loss strategy and studies have reported that breakfast eaters have more weight loss success.  My bars and shakes make an excellent breakfast choice, particularly if you are short on time and need something quick and convenient.  Visit us at www.drtabor.com to learn more.

Timing of Fat Consumption Influences Body Weight & Metabolism

Decades of research has made it clear that what we eat and how much we eat have major impacts on our body weight and health.  However, little research has been done to examine the timing of what we eat and its effects on body weight and health.

New research published just a couple of days ago explored this relationship in mice. For this study, mice were fed high-fat meals either at the beginning of the day or at the end of the day and changes in body weight and body metabolism were investigated.  The results showed that mice fed a high-fat meal in the morning maintained their body's ability to respond to a variety of dietary challenges later in the day such that they maintained a normal metabolic profile.  In contrast, mice fed a high-fat meal at the end of the day were more likely to gain weight and show signs of developing the metabolic imbalances.  According to a related news story, the study researchers indicated that eating a carbohydrate-rich breakfast turned on only metabolic processes that utilized carbohydrates, while consuming a high-fat breakfast turned on metabolic processes that utilized both fat and carbohydrates, providing the mice with greater flexibility to meet daily dietary challenges.  Additionally, this story points out that the researchers believed that one of the keys to the success of this study was eating a low-calorie meal in the evening after starting the day with a high-fat breakfast.

This is truly fascinating research that will need to be further explored.  While this study showed some interesting results about what we eat when and how it effects our body weight and metabolism, additional questions remain to be answered.  For example... are the benefits of a high-fat breakfast combined with a low-calorie dinner restricted to particular types of dietary fat?  Considering that some dietary fats are less healthy than others, this might be an important question to answer.  Also... will these results in mice translate to similar benefits in people?  Previous research has shown the importance of eating breakfast and some have suggested that high-protein breakfasts might reduce appetite throughout the day.  This new study adds to the current research and emphasizes both the importance of what we eat and when we eat it.

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