Big Breakfasts for Big Results

This was a good article I read from P90X
Enjoy!

Big Breakfasts for Big Results

By Joe Wilkes

Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low-calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?
The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.
But before you hit McDonald's® for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or you swing by Denny's® for a 740-calorie Grand Slam® or 950-calorie All-American Slam® with hash browns, keep in mind these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for 8 months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.
Chicken and the Egg

2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit

Oats 'n' Berries Breakfast

1 packet plain instant oatmeal, prepared, with 1 scoop Beachbody® Whey Protein Powder
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate

Two Egg Sandwiches

2 whole wheat English muffins, toasted
2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled

Vegetarian Breakfast

1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked
Pescetarian Breakfast

1 6-oz. can light tuna, canned in water, drained
2 Tbsp. mayonnaise (preferably olive oil or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate

Set up for Success

Set yourself up for success, think about planning a healthy lifestyle as a number of small, manageable steps rather than drastic change. Approach these changes gradually and with commitment, you will have a healthy lifestyle sooner than you think. A few tips to get started:

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. Then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of disease. Don’t let your missteps derail you—every healthy food choice you make counts.