Stop me if you have heard this before… but before you snap outside, keep reading — it gets fascinating. Eating a large breakfast with copious quantities of (gulp) carbs and protein, followed by a low carb, low calorie diet the remaining part of the day has revealed some rather promising results — and get this; obliterates the low carb just! This according to another study presented in The Endocrine Society’s 90th Annual Meeting in San Francisco.
I am going to now try to break this down in the simplest terms possible (so that I can comprehend what I Have written).According to the study’s lead writer, Daniela Jakubowicz, MD, of the Hospital de Clinicas, Caracas, Venzezuela — the key to successful long term weight loss diet depends on the way it can raise a feeling of fullness and bring down carb cravings. Jakubowicz asserts that strict low carb diets exacerbate carb cravings and fail long term. Here are the particulars of the study:
Participants: 94 Fat, inactive females.
Group I: Really low carb dieters
- 1,085 calories a day
- 17 grams of carbs
- 51 grams of protein and
- 78 grams of fat a day.
The littlest meal was breakfast, at 290 calories. For breakfast the dieters were allowed just 7 grams of carbs, like bread, fruit, cereal and milk. Dieters could eat only 12 grams of protein, like meat and eggs, in the morning.
Group II: Large breakfast dieters
- 1,240 calories a day.
- 58 grams of carbs
- 93 grams of protein
- 46 grams of fat
Dieters ate a 610-calorie large breakfast, consisting of 58 grams of carbs, 47 grams of protein and 22 fat grams. The diet agenda for lunch was 395 calories (34, 28 and 13 grams of carbs, protein and fat, respectively); dinner was 235 calories (5, 18 and 26 grams, respectively).
The first 4 months of the 8 month study focused on weight reduction, while the last 4 months focused on weight care. Here were the results:
First 4 months:
Really low carb group: Typical 28 pounds reduction
Big Breakfast group: Typical 23 pounds reduction
After 8 months:
Really low carb group: Recovered 18 pounds
Large Breakfast group: Lost an added 16.5 pounds
The large breakfast group lost a mean of 21% body weight while the really low carb group lost just 4.5%.
I personally was shocked in the difference between groups. The recover in the really low-carb group appears consistent with other more-duration studies (although those studies however demonstrate a better net loss in the low-carb group). One thing that’s glaring in the study is the way much more protein the large breakfast group was eating — my guess is the fact that protein is the key. Both diets are low in calories and carbs, so it’d just make sense that the higher protein large-breakfast eaters would have better satiety and also would thus have the ability to support such a diet.
I’d like to find this study duplicated in a free eating (ad libitum) scenario — keep the ratios the same but don’t limit calories.
Keep protein high enough to thwart hunger, keep carbs low enough to keep insulin in check (but not too low) and eat a huge breakfast (or do not). Oh, and do not forget to work out!