Should You Eat Dessert with Breakfast?
A lean, fit woman stands alongside colossal characters of fruit, veggies, and protein, flexing her arm muscles with a Kool-Aid smile. Beneath her feet are sweets, chocolate, and fat, lying on the floor with sad, defeated faces. She's the weight loss winner right? Perhaps, but not for long. Do you picture yourself at your goal weight this way? Do you think to yourself, 'I don't need those "empty" calories' or 'If I want to be healthy I'll have to fight those sugar cravings.' Sure you can't have it all, all the time, but as Oscar Wilde so eloquently put it, "everything in moderation, including moderation." This is your invitation to rethink how you view your sweet tooth. In weight loss, it's all about the journey, so says a new study. Think "Any Way You Want It," with a small caveat.
The Diet
Researchers at Tel Aviv University put 200 obese adults on a restricted calorie diet. Men at 1600 calories a day, women 1400. They split the group in two with one having a high-carb, 600 calorie breakfast and the other, a low-carb, 300 calorie breakfast. The high-carb dieters were allowed a small dessert following their standard meals which included a donut, cookie, or piece of chocolate. The dessert for breakfast group had 60 grams of carbs and 45 grams of protein, while the low-carb group had 10 grams of carbs, and 30 grams of protein. The low-carb breakfast participants had larger meals for lunch and dinner to make-up for the smaller breakfasts so that all participants had the same daily caloric intake. Four months into the eight-month study, participants had lost 33 pounds on average.
Maintaining Weight Loss by Staving Off Cravings
Weight loss was similar between both groups, but maintenance separated the winners from the losers. The low-carb breakfast crew gained back much of the weight lost, about 22 pounds. Surprisingly, the high-carb breakfast group kept their weight off and continued losing in the second half of the study to the tune of 15 more pounds. So with both diets working the same initially, what was behind the big difference in maintenance? According to a recent statement about the study, lead investigator, Daniela Jakubowicz, MD attributes the success to "meal timing and composition." The results show dessert-for-breakfast participants had less sugar cravings and less hunger than the other group, a difference that was confirmed by their lower levels of the hunger hormone ghrelin following the meal.
The Strategy that Works
The dessert for breakfast model researchers used works by lowering hunger with high protein content, combining protein and carbohydrates to keep you feeling full, and staving off cravings with the dessert. Starting your day with a completely satisfying meal that does these three things is the cornerstone of eating healthy long term. Dessert-for-breakfast participants' ability to learn to have sweets in moderation may have helped them make better food decisions after the initial weight loss. The other group started their day without satisfying their hunger or need for sweets. This may have set them up for making worst decisions than they would have were they satisfied.
The Restrained Eater
This brings us to the issue of food restriction. The traditional view of "dieting" makes it hard for weight loss maintenance for many people who feel they have to deprive themselves or sacrifice pleasure from food altogether. Restrained eaters severely restrict specific foods from their diets or limit their food intake in spite of body signals such as hunger, taste, and satiety in an attempt to get the weight off. But restrained eating leads to weight loss ruin. One study shows depriving oneself of certain foods increases cravings and overeating, while another shows that restrained eaters may make more impulsive food decisions. It's a tight rope to walk between eating what you want and staying within caloric boundaries, but one that is made easier when you prioritize your body's need for satisfaction through carefully selecting a well-balanced meal with a little pleasure. Food is indeed fuel, but anyone who doesn't enjoy meal time is bound to look for greener pastures once the reward of weight loss is achieved. If that means dessert for breakfast, have at it, just don't go overboard. Jakubowicz sums it up, "The goal of a weight loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain."
Your thoughts...
How do you allow yourself small treats while staying within your daily caloric needs?
Comments
Starting your day after waking (when cortisol is elevated) with a massive insulin spike is a sure way to store fat. Save your carbs till evening.
http://www.dangerouslyhardcore.com/370/carb-back-loading-the -final-follow-up/
I've found that adding a small handful of Animal Crackers or small cookies to my breakfast of light yogurt and string cheese gives me my sugar fix and doesn't exceed the 45 Carbs I'm allotted for the meal.
I understood that if you eat your carbs before 2 pm, The body has time to wear them off so they do not get stored as fat ...I have lost 80 pounds ...And stick to that theory ....I do like ice cream and have kept on eating it ...How ever I have a small ice-milk cone in a regular cone ( no waffle or sugar cones) I feel this has kept my cravings at a minimum...I have kept the weight off now for 1 1/2 years >>
I don't necessarily eat it for breakfast but I do eat dessert sometime during the day. Two meals it's fruit, one meal it's cookie, cake pie ice cream whatever . I eat a small portion, if I'm home I have experimented with lower cal/fat recipes so it's one of them or lower cal ice cream. I'm diabetic and even in the program they tell you you can eat "dessert" just watch your portion. My A1C is 6.1, I have gone off one med and only have 1 left which I hope will go away after I lose more weight. I've lost 30+ lbs so far and it hasn't hurt a bit. In 5 months I have only gone over my allotted calories 1 time and that was by 6 calories. I think not being overly restrictive has really helped me make better eating habits that I will keep on doing even once I hit goal weight. I am sure some want to lose faster but I'm happy with that given the fact I eat "normally" IE not deprived.
Original Post by: toronehI myself cannot eat too many sugary things because it screws up my blood sugar big time
for example I read that in the middle of the afternoon it is good to eat a banana and some yogurt
I tried that and by 5 pm I was all shakey and hungry
for me low blood sugar makes me shaky, high doesn't. both make me hungry lol. the yogurt has protein so that shouldn't make your sugar spike( which would be before 2 hrs after you ate it anyway) unless it's really high in sugar which I think some are. that is why they tell you to eat a snack like that mid afternoon, so your b.s. doesn't dip to low. to keep blood sugar constant you are actually supposed to eat 5 "meals " a day and a snack of something like milk before bed. I couldn't eat that much so I now don't eat the snack mid morning.
Original Post by: toronehI myself cannot eat too many sugary things because it screws up my blood sugar big time
for example I read that in the middle of the afternoon it is good to eat a banana and some yogurt
I tried that and by 5 pm I was all shakey and hungry
for me low blood sugar makes me shaky, high doesn't. both make me hungry lol. the yogurt has protein so that shouldn't make your sugar spike( which would be before 2 hrs after you ate it anyway) unless it's really high in sugar which I think some are. that is why they tell you to eat a snack like that mid afternoon, so your b.s. doesn't dip to low. to keep blood sugar constant you are actually supposed to eat 5 "meals " a day and a snack of something like milk before bed. I couldn't eat that much so I now don't eat the snack mid morning.
Giving yourself something delicious doesn't have to mean eating dessert, and getting bored of your diet foods may eventually happen even if you do have a prescribed donut! The trick has been, for me, sticking as close to my old routine as possible, but making healthier substitutions. I still dig calzones and pizza and cheeseburgers... but I make THOSE my goodies and work around them and make homemade, healthy versions, or I'll have a bar of dark chocolate stashed for the evening when my sugar cravings hit. Dieting won't work if it's painful - go with the flow and work smarter, not harder!
I have to disagree, the diabetic association tells you to drink oj for breakfast along with cereal and toast...
I have to disagree, the diabetic association tells you to drink oj for breakfast along with cereal and toast...
LOL at the diabetic association. Type II can be cured by going low carb and losing weight.
I believe in dessert with breakfast
at work when there are sweets here I will have it 1st thing in AM and the rest of the day I eat what I should and do my walk at lunch time thus I'm satisfied all day long, and that brownie was great!!
Original Post by: ds1973LOL at the diabetic association. Type II can be cured by going low carb and losing weight.
just wondered what are your credentials?
Original Post by: jan10333I have to disagree, the diabetic association tells you to drink oj for breakfast along with cereal and toast...
Personally I think we in the Western world have turned eating completely on it's head. We eat far too many carbs - starting the day with cereal and toast is carb overload, but virtually all of us start the day this way now. We'd do a lot better to start with a poached egg and a couple of rashers of bacon, followed by a fresh fruit salad.
I've been a slave to carbs all my life but have spent all of this year (2012) cutting down on carbs, not eliminating them. I usually start the day with a fresh fruit salad because I don't like too much in the morning. Mid morning I have a small handful of raw nuts (about 1oz), lunch will be an omelette with lots of veggies and salad including some cheese (0.5oz), sometimes it's cold meat and salad. Dinner will be a good quality protein like fresh chicken, pork or fish with a small helping of carbs and lots of veggies/salad items. I make my own coleslaw and use full fat yogurt instead of mayo. I've also switched to butter, full fat milk, eat all the cheeses I like (all full fat) and have cream with fruit. I've found making these adjustments means I am not hungry, my blood sugar stays even and my weight is controlled.
We all need to wake up to the fact that weight gain is caused by over consumption of sweetened carbs, processed foods, soda/pop - all of which contain a lot of sugar. Go back to basics, cook food from scratch and avoid all 'diet' foods and your health and weight will improve.
I love chocolate, so learning to eat 1 tbsp of chocolate chips has worked for me 35 calories.
Ultimately, each individual has to find what works for them in their quest to control their weight and maximize their health.
That being said, I would be considered a charlatan, a fraud, and most irresponsible if I ever suggested the above "diet' to the people I sponsor.
For those of us who recognize compulsive overeating as an addiction, eliminating sugar, wheat, junk food, processed foods, fried foods, fast foods, packaged foods and whatever our "trigger" foods or binge foods are is essential to our sanity and progress.
Once we free ourselves from the bondage of cravings triggered by these foods, WE DO NOT CRAVE THEM ANYMORE, but one bite on the other hand can put us right back to square one.
I would be wary of the low-carb diet. I did it about 10 years ago, and I lost a lot of weight. I put it back on though. According to "The China Study" diets high in protein (20% as opposed to 5%) cause the growth of cancer. Also, cancer likes a more acidic environment, and protein (and sugar) are acid producing foods. I'm just saying this because I had breast cancer, and I truly believe my time doing the Atkins diet created the right environment for that cancer to grow. From what I read, veggies are the way to go, fruits and veggies. I don't eat anything processed. The debate is still hot on whether or not soy contributes to breast cancer. I am estrogen positive, so I don't take chances with soy. If I have meat or fish, I have a tiny portion. Occasionally I have a slice of ezekiel bread. Otherwise, no bread. I have a smoothie in the morning with Green's First, whey protein, brewer's yeast and a number of anti-cancer supplements mixed in coconut milk and almond milk and some of that green juice by Naked or Bolthouse. Everything else is vegetables (salads, sauteed, or steamed) and fresh fruits. I don't even go to the middle part of the grocery store anymore (except for the almond milk).
I never thought I would say this but my salads fill me up. They seriously do. I make a large one to be sure. I load it with healthy lettuce, carrots, radishes, celery, cucumbers, sometimes avocado and peppers. I mix together olive oil, balsamic vinegar, salt, pepper, garlic, and ginger and pour that over it. I often get tired of chewing. LOL. It takes a long time to eat and it keeps me full for 6-8 hours.
I can definitely say that I am losing weight without feeling hungry. I have lost 30 pounds since February. I found the lump 2/7/12. I am using nutrition and supplements instead of chemo and radiation to try to keep the cancer away. It is too early to say whether or not I will be successful, but I have done a lot of reading and this really seems to be the way to go. My references are the Gerson diet, The China Study, World Without Cancer, Cancer Think Outside the Box, You Did What? Saying No to Conventional Cancer Treatment. That's all I can think of for now.
Picked up a book called "Better Than Steriods".
Talks about nutrient timing and how to get your body to do about whatever you want.
There were a lot suggested diets but the whole idea was when you get your carbs as opposed to fats and proteins.
I have tried a lot of diets and usually only need to lose 10 - 20 lbs. Very difficult for me. However the nutrient timing with one day to cheat was golden and in no way "painful". I never even felt restricted.
In fact I have adopted this way as my "normal" diet.
I lost the 20 pounds in about 3 months!
Evidently most people don't understand that fruits and veggies are carbs. They may have fewer carbs than say a piece of bread but they still contain carbs. So if you are starting your day with a fruit salad you are eating carbs for breakfast, in that case nothing but carbs lol.
My breakfast is a bowl of porridge made the traditional way with water , a whole banana chopped up and three generous desert spoons of full fat natural organic yoghourt on top which seems to tick every box as far as diet is concerned . It manages to stave off those hungry mid morning binges and enhances my mood and most important I have lost weight ..no easy task when I am on steroides as a cancer treatment .
Sweets for breakfast makes me crave sweets all day! I try to stay away from added sugar. I will have fruit for breakfast, with a protien such as an egg. Sticking to whole foods, away from the processed foods and foods with added sugar, helps eliminate my cravings throughout the entire day!
My breakfast is what I call "breakfast bread", which can be cinnamon bread, challah raisin bread, cornbread, chocolate apricot bread, etc. Only one or two slices, no butter or jam. I warm it up in the microwave, which softens it and improves its texture.
With that I have a caffe latte with foamed reduced fat milk, coffee, no sugar. If still hungry, I'll have a bit of fruit.
I've tried many things, but this is the best breakfast I'm happy with. The alternatives are things like donuts, pancakes. This breakfast takes care of any sugar cravings for a long time. The breads are handmade, not processed, and are really a treat.
Having something I really love gives me strength to keep eating right the rest of the day.
Very interesting and it makes sense. Something to consider especially when you are trying to maintain your desired weight. I am always faced with temptations throughout the day and sometimes it's more of a matter of moderation than abstinence. There are all sorts of strategies to overcome gaining weight.
I have healthy snacks around that I enjoy eating and am always on the search to discover new snack alternatives to take the edge off between meals. I currently like to snack on either carrots, fruit, or even hard boiled egg. I recently found that packing a cup of frozen vegetables (seasoned to taste) to work and microwaving them late in the afternoon is very filling and keeps me from being famished at dinner time.
And when my 3 year old wants me to have that sugar cookie, I know I can afford to indulge in at least one treat. :-)
Thanks for this new insight.
Original Post by: ash67Original Post by: jan10333I have to disagree, the diabetic association tells you to drink oj for breakfast along with cereal and toast...
Personally I think we in the Western world have turned eating completely on it's head. We eat far too many carbs - starting the day with cereal and toast is carb overload, but virtually all of us start the day this way now. We'd do a lot better to start with a poached egg and a couple of rashers of bacon, followed by a fresh fruit salad.
I've been a slave to carbs all my life but have spent all of this year (2012) cutting down on carbs, not eliminating them. I usually start the day with a fresh fruit salad because I don't like too much in the morning. Mid morning I have a small handful of raw nuts (about 1oz), lunch will be an omelette with lots of veggies and salad including some cheese (0.5oz), sometimes it's cold meat and salad. Dinner will be a good quality protein like fresh chicken, pork or fish with a small helping of carbs and lots of veggies/salad items. I make my own coleslaw and use full fat yogurt instead of mayo. I've also switched to butter, full fat milk, eat all the cheeses I like (all full fat) and have cream with fruit. I've found making these adjustments means I am not hungry, my blood sugar stays even and my weight is controlled.
We all need to wake up to the fact that weight gain is caused by over consumption of sweetened carbs, processed foods, soda/pop - all of which contain a lot of sugar. Go back to basics, cook food from scratch and avoid all 'diet' foods and your health and weight will improve.
Dynamite, ash! You are what I truly consider a "Voice of Reason".
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.
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I myself cannot eat too many sugary things because it screws up my blood sugar big time
for example I read that in the middle of the afternoon it is good to eat a banana and some yogurt
I tried that and by 5 pm I was all shakey and hungry