Question: Tell us about this new study - how many calories should you eat at breakfast?

In this new study, researchers tested two low-calorie diets to see which one did a better job at helping people lose weight and keep it off.

The diets differed in the amount of food eaten early in the day. In the study 94 overweight and physically inactive women followed either a 1,085 calorie low carbohydrate diet or a 1,240 calorie modified carbohydrate, "big breakfast" diet.

The very low carbohydrate diet gave dieters 290 calories for breakfast. The "big breakfast" diet provided 610 calories for breakfast, roughly half the day's calorie allotment. The big breakfast included milk, lean meat, cheese, whole grain bread, added fat, even a little chocolate or candy.

At four months, women on the low carbohydrate diet lost, on average, 28 pounds and the big breakfast dieters shed 23 pounds. But after eight months the low carb dieters regained roughly 18 pounds, while the big breakfast eaters continued to lose another 16.5 pounds. The end result: women in the big breakfast group lost 21 percent of their body weight versus 4.5 percent for the low carbohydrate group.

The 610-calorie "big breakfast" food portions:

  • Milk, low fat 1 cup (250 ml)
  • Turkey, lean 3 ounces (90 g)
  • Mozzarella cheese 2 ounces (60 g)
  • Whole wheat bread 2 slices
  • Fat 2 teaspoons (10 ml)
  • Milk chocolate or candy 1 ounce (30 g)

Question: It goes against common sense to eat so much for breakfast if you're trying to lose weight. Why does it work?

First of all, studies indicate that low carbohydrate diets don't result in permanent weight loss. They worsen carbohydrate cravings, slow metabolism and result in weight regain. It's estimated that only 5 per cent of low cab dieters are successful after two years. The long term success of any diet will depend on its ability to curb cravings and prevent hunger. And that's what eating a big breakfast does.

Eating a big breakfast works because it controls appetite and cravings for sugars and starches by maintaining higher serotonin level in the brain, a chemical that helps regulate our carbohydrate intake. Eating too few carbohydrates - or skipping breakfast - results in lower serotonin levels and can trigger cravings, especially in the afternoon and evening.

Including a small piece of chocolate at breakfast when serotonin levels are high won't give your brain the same serotonin boost. You won't associate the same good feelings with chocolate which helps to cut cravings for it. Protein-rich foods slow digestion and promotes a feeling of fullness throughout the morning.

Studies consistently show that adults and kids who eat breakfast tend to have healthier weights are less likely to become overweight than those who skip the morning meal. People who regularly eat breakfast are more inclined to follow a structured eating plan during the day and less likely to impulsively snack in the morning.

Q: So what should a healthy breakfast include?

Add protein. To put the brakes on your appetite throughout the morning, include two protein-rich foods at breakfast such as yogurt, milk, soy beverage, egg whites, turkey, lean turkey sausage, and salmon.

Choose the right carbs. Avoid refined or processed carbohydrates such as white bread, refined and sugary cereals, and pastries. These cause large spikes in blood sugar and insulin they cause can trigger hunger and inhibit the breakdown of body fat. Foods with a low glycemic index release sugar more slowly into the bloodstream. Low GI breakfast foods include grainy breads, steel cut and large flake oats, bran cereal, oat bran, apples, citrus fruit, grapes, pears, nuts, milk, yogurt and soy beverages.

Include fibre. Breakfast should include at least 5 grams of fibre, preferably more. Like protein, fibre slows digestion and helps keep you feeling full longer after eating. To boost fibre at breakfast, choose 100 percent whole grain breads, buy breakfast cereals with at least 5 grams of fibre per serving, and eat whole fruit instead of drinking juice.

Satisfy your sweet tooth. According to this new study having a small serving of something sweet in the morning, when serotonin levels are high, can help you lose your sweet craving later in the day.