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Big Breakfast Diet Could Help You Lose Weight – Eat Like a King

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Cooked breakfast with sausage, bacon, beans, black pudding, tomato, egg, mushrooms and toastResearch from the Virginia Commonwealth University, USA, has shown that eating breakfast like a King could be the key to long term weight loss and weight management.

In the study, overweight and obese women who consumed half of their daily calorific intake in the morning, as part of their breakfast, lost more weight than those who spread their calories throughout the day.

The “Big Breakfast Diet” was tested against a low carb diet, with a study group of 96 obese and sedentary women. In the low-carb diet people were restricted to just 1,085 calories a day – the majority of these coming from protein and fat. Breakfast was the smallest meal of the day in this group, at just 290 calories.

In the “big breakfast diet” 1,240 calories were consumed each day, and breakfast accounted for 640 calories a day.



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After four months of dieting, the low-carbers had on average lost more weight (this will please the Atkins Diet fan club). However, by the eighth month, the big breakfast dieters had taken the lead, and had lost more weight overall. These results actually agree with previous research carried out on low-carb diets.

Lead researcher Dr Jakubowicz reported that the big breakfasters said they felt less hungry, particularly in the mornings. Also, Dr Alex Johnstone of the Rowett Research Institute in Aberdeen, suggested that other studies had also shown that low-carb diets helped people lose weight quickly, but were not ideal diets for life. However, the Atkins diet, which made low carb dieting famous, allows for increased carb intake in the later stages of the diet.

A spokesman for the British Nutrition Foundation said there was evidence that a good-sized breakfast could help dieters. She said:

“Research shows that eating breakfast can actually help people control their weight. This is probably because when we don’t have breakfast we’re more likely to get hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits, doughnuts or pastries.”


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The key to losing weight is controlling how much you eat, and to do that, controlling your appetite is vital. Like a low-carb diet, a big breakfast diet can help you to control hunger.

This research is not really revealing anything new though. For many years “old wives” have said that to lose weight and be healthy, you must “eat breakfast like a King, lunch like a Prince, and dinner like a pauper”.

Consuming a large cooked breakfast in the morning, then a healthy salad for lunch, and finishing the day with a low-carb meal (following the no carbs after 4pm rule) leads to successful weight loss in many individuals.

I am sure that Prince William follows this advice, as his military training would have taught him that an army marches on its stomach, and if anyone should eat like a King, it’s Prince William!

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  17 comments for “Big Breakfast Diet Could Help You Lose Weight – Eat Like a King

  1. Liz
    September 8, 2010 at 10:44 pm

    The big breakfast diet allows 600-850 calories for breakfast. And it includes a dessert type treat such as a donut! You really can eat quite a bit. This morning I had a piece of toast with pb and j, bacon, sausage, and a piece of chocolate cake! Its all about eating whatever you usually crave at night, but having it before 9 am, then low carbing it for the rest of the day. Even pizza and icecream are allowable. The author recommends 7 servings protein (2 of those dairy), 2 servings carbs, 2 servings fat, and 1 serving of a dessert like pie, cake, donut…etc. All this before 9a.m. then protein, veg and fruit for lunch and dinner. Very satisfying! She says there is no such thing as too big of a breakfast!

  2. MotleyHealth
    September 8, 2010 at 11:12 pm

    That is probably why it works – you start the day happy with a full belly!

  3. Robert
    March 8, 2011 at 2:12 pm

    Good morning,

    I was wondering, what is the best breakfast for a person who is always on the go and doesn’t usually have time to make breafkfast but is trying to lose weight?

  4. MotleyHealth
    March 8, 2011 at 2:21 pm

    If you have time to pour some muesli and milk into a bowl and eat that, then this could be the best option. Oats are low GI so release their energy steadily throughout the morning, they also contain various minerals, vitamins and fiber. If you do not have time for that, then a banana could be a good option. Much quicker to digest though, but gives energy and if you can avoid eating too much before lunch will help with the weight loss. Ideally you should have some protein for breakfast though, for the PYY hormone that suppresses hunger as well as to reduce muscle wastage if you are dieting. I am pretty fast with scrambling eggs in butter and serving on a slice of toast these days. Only takes a few minutes, if your pan is already clean.

  5. Robert
    March 8, 2011 at 3:01 pm

    Great. Thanks a lot :-)

  6. Paul
    April 5, 2011 at 5:47 pm

    I would like you to comment on a typical weekday menu for me so I know where I stand. I am in my mid 50’s and my goal is to loose weight and gain muscle. I am up at 4:30 am for the gym so all I have before I go there are my vitamins and a glass of lemon water. I work out on average 45 mins to an hour then I go to work and eat a cup of low fat cottage cheese with 2 ryvita’s and maybe a protien shake. 2 hours later I eat oatmeal, fruit. 0% yoghurt and hemp seeds. Then at lunch usually chicken cooked in salsa with veg. Try for a tuna salad for evening meal around 4pm. bed at 8:30 ish. I do have an apple and a banana sometime through the day also. Any input will be appreciated.

  7. MotleyHealth
    April 5, 2011 at 6:39 pm

    Hi Paul, generally looks good. I would suggest having the protein shake sooner after the workout. The 0% sugar probably swaps healthy fat for sugar, so this will not help – get natural yogurt if you can. The real key is to be consistent – make sure that you do not break that diet, and if you do, it is only one small “cheat” in a week or so.

    What are you doing in the gym? Your goal is muscle, are you just weight training?

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