Most of you might not be in the habit of having breakfast, considering it not a very important meal of the day. But you will be astonished to know that a big breakfast can make your weight loss process faster than anything else.
The Big Breakfast Diet being well supported with facts, figures, and body science is one the most practical and realistic diet plans. Without getting you into the gimmick of low carb diet, or asking you to watch everything you eat, the plan will have you eat heavy breakfast along-with complex carb.
Research Points up The Big Breakfast Diet
There was a research made on 93 women having metabolic syndrome and obesity. Women having big waist, problems of increased blood glucose and cholesterol level are more likely to become a victim of metabolic syndrome.
They were divided into two groups. While one group was made to consume 700 calorie in breakfast, 500 calories in lunch, and 200 calories in dinner, other group was given 200 calories in breakfast, 500 calories in lunch and 700 calories in dinners.
They were kept on the same diet regime for 12 months. Though both the groups showed loss in weight, but the weight loss was 2.5 per cent higher in group consuming higher number of calories in breakfast.
Women consuming big breakfast were found to have improvement in their blood sugar level, cholesterol level, and blood pressure. Not only did the big breakfast bring down their level of blood triglyceride to 33 per cent, their insulin also came under control.
What is The Big Breakfast Diet?
The Big Breakfast Diet has been designed while keeping in mind the needs of human body. After waking up in the morning, your body feels hungrier than any other time of the day. The release of serotonin hormone is highest in the morning. Serotonin hormone is mainly responsible for causing craving for food in you.
It is paramount for you to feed your body in the mornings because your starving body seeks food from you to gain energy and stay active for rest of the day. Should you keep it starving, your body will start eating muscles to gain energy rather than fat and you will feel exhausted. Besides that, since you are hungry from morning, your chances of consuming heavy lunch are high.
The plan discourages the intake of heavy dinner because feeding your body high calorie dinner before sleeping is just like adding fats into your body. Since your body is idle while sleeping, foods consumed by you at night gets converted into fat and begins piling up around different parts of your body making you grow overweight.
How Meal Timing is Important?
Should you feed your body high-protein, high-fiber food in the morning, you will not only speed up your metabolism but will also melt extra pounds. When you keep your body hungry in the morning, it influences your metabolism and makes it sluggish. Timing plays a very crucial role because it influences the circadian rhythm in your body which is directly related to insulin activity and metabolism.
Your body is most prepared to digest, absorb, assimilate, and burn more number of calories in the breakfast as compared to lunch and dinner. Bottom line is that powerful breakfast is effective in getting you a healthier and slimmer body.
Amazingly Beneficial For Women
Women suffering from Polycystic Ovarian Syndrome (PCOS) are insulin resistant, which means they have increased insulin production, which reaches their ovaries, adversely affect their fertility, and encourages the release of testosterone hormone in them.
PCOS raises their risk of miscarriage and creates disorders such as facial hair, hair loss, oily hair, and acne in women. However, big breakfast helps women in overcoming the terrible problems because the diet plan brings remarkable changes in women body and cuts the release of insulin and testosterone hormone.
What Should You Have in Your Breakfast?
High calorie breakfast doesn’t mean that you should fill your body with processed and junk foods. You rather need to feed your body high-protein and high-fiber foods. The reason is – high-protein and high-fiber food are capable of keeping you full for longer. Moreover, since your body takes time in digesting them, they keep your metabolism busy. People consuming big breakfast have not been found to be cribbing about hunger pangs.
High-Proteins – You can have Greek yogurt, egg whites, low fat milk, cottage cheese, regular yogurt, smoked salmon, turkey breast, and tofu in your breakfast. They all are opulent sources of protein.
Healthy Carbs – Whole grains, oatmeal, bran cereal, nuts, soy beverages, fruits and vegetables are low in glycemic index and work on your brain and muscles. Apart from making your weight loss process prompt, they also assist your body in shedding flab from waist.
High-Fiber Foods – High-fiber foods are capable of keeping you contented for longer. Since fruit juice makes you devoid of the benefits of fiber, prefer having fruits over fruit juices.
Little Sweet – Have little piece of dark chocolate after you are done with your breakfast. Dark chocolates are great antioxidants. Eating small piece of it in the morning will curb your craving to have something sweet for rest of the day.
Sample Diet Plan
Let’s have a quick look at one of the samples of the big breakfast diet plan.
Breakfast – You can have watermelon smoothie, Canadian bacon, pancakes with ricotta cheese, and berry syrup in breakfast.
Lunch – You can have steamed asparagus, green salad with olive oil sparkled over it, grilled chicken breast, and one peach in lunch.
Dinner – You can have steamed green beans, blueberries, mixed salad, and boiled eggs in dinner.
Drawbacks of the Diet Plan
Though no-one can deny the relation between big breakfast and weight loss, but the diet plan has some drawbacks also. Let’s find out what they are.
- The diet plan helped people in losing weight in short run, but its long run effects on weight loss were left unnoticed.
- The diet plan being pointing up some unhealthy food items such as pizza, ice cream, candy, bacon, and chocolates etc. cannot be called a healthy diet program.
- The diet plan has almost overlooked the importance of nutrient-rich food.
Hi there. Please can you send me an example of a meal plan for this diet? I work beter with a fixed meal plan than doing it on my own instinct. What I can eat and what I should avoid eating, fats,vegetables and fruits,nuts, anything that can help me. I have been in contact with people who have been on your diet and they believe in it. I have very unhealthy eating habits and Im a insulin-dependant diabetic and that’s not good for my health so please plese please can you help me?