Simply shuffling around your caloric intake so that breakfast is your largest meal of the day can vastly improve your weight loss efforts, according to a Tel Aviv University study published in the journal Diabetologia. It’s all about glycemic control, keeping your blood sugar levels stable throughout the day. Not only can this ward off complications in type-2 diabetics, it’s what keeps you out of the snack drawer in the afternoon and prevents you from overeating at dinner.
Here’s how researchers came to this finding: Eighteen type-2 diabetics were split into two groups. Although all study participants consumed the same number of daily calories, one group was given a large 700-calorie breakfast and a small, 200-calorie dinner, while the other group consumed the majority of their calories during supper. Lunch did not vary between groups. After seven days on their meal plan, blood-glucose samples were collected. Two weeks later, the study participants switched diet plans and the tests were repeated. Researchers found that when participants consumed a large morning meal, their blood glucose levels rose 23 percent less during lunch. This not only decreases the risk of serious disease-related complications in diabetics, but also wards off the post-meal munchies, which can benefit dieters.
While the scientists are currently conducting additional research to better understand the long-term benefits of this diet for diabetics, these findings reveal an effective diet strategy you can start today! It seems that the suggestion to eat breakfast like a king, lunch like a prince and dinner like a pauper has science-backed merit after all.
Make your mornings count: In addition to having a big breakfast, slip some of these 8 Ways to Lose Weight Before Noon into your day.