Episode 62: Breakfast Like A King, Lunch Like A Prince, Dinner Like A Pauper
Breakfast Like A King, Lunch Like A Prince, Dinner Like A Pauper
Adelle Davis, one of the most influential nutritionists of the 20th century talked about improving health through better nutrition. She said this famous quote, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
In today’s quick episode, we will be diving into the different studies conducted over the years on the impact of timing of food intake at different times during the day on our health.
Listen to this short episode and learn about different studies focusing on:
- How consuming the same number of calories in breakfast versus dinner influences your weight loss
- How consuming the same number of calories in breakfast versus dinner influences your metabolic rate
- How consuming heavier meals at night is associated with weight gain
- Effects of having versus skipping breakfast
- How breakfast composition influences appetite and weight regain
- Breakfast compositions mostly associated with obesity
Study on How Timing of Caloric Intake Affects Weight Loss and Appetite:
Participants were divided into two groups: people who had heavy breakfast (50% kcal breakfast, 14% kcal dinner) and people who had heavy dinner (14% kcal breakfast, 50% kcal dinner).
Results showed that the Heavy Breakfast Group had:
-2.5 times greater weight loss than Heavy Dinner Group
-Greater reduction in BMI
-Greater improvement in insulin sensitivity
-Improvement in the lipid profile
-Less hunger due to greater ghrelin suppression
Study on How the Composition of Breakfast Influences Appetite and Weight Regain:
Participants were again divided into two groups: people who were given low-carbohydrate breakfast and people who were given high-carbohydrate and protein breakfast. The same number of calories were maintained for both groups, however.
Low-carb Breakfast Group:
-Weight loss, but regained
High-carb and Protein Breakfast Group:
-Greater initial and sustained feeling of fullness
-Increase and improved satiety
-Reduced concentrations of the appetite-regulating hormone called ghrelin
-Healthy and sustained weight loss
Ways that Help Prevent Long-term Weight Gain from Adventist Health Study -2 Data:
-Eating less frequently
-Eating the largest meal in the morning
Effects of Skipping Breakfast on Cardiovascular Health from various studies:
-Increased association with atherosclerosis
-Increased mortality from cardiovascular diseases
-Increased risk of type two diabetes
-Increased risk of overweight and obesity
Various studies also point to no impact of skipping breakfast on obesity and weight loss.
“We, as a society, are eating for longer hours, eating more frequently, and eating later in the day.”
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