Eating Dessert For Breakfast 'Slashes Food Cravings And Prevents Weight Gain'

It sounds too good to be true, but a group of scientists reckon they’ve figured out how to prevent weight-gain and food cravings – and it involves adding a cookie or a slice of cake to your breakfast.

Researchers from Tel Aviv University’s Wolfson Medical Center in Israel believe that dieters would have less trouble fighting off pesky hunger pangs throughout the day if they ate a carbohydrate-rich, protein-packed breakfast – with a helping of dessert.
During the study, researchers enlisted the help of 200 (non-diabetic) obese adults who were split into two groups.
One group was asked to follow a low-carbohydrate diet including a 304-calorie breakfast containing a total of 10g of carbs.

The second group were given a 600-calorie breakfast with 60g carbs and a small ‘sweet’, such as chocolates, cookies, a slice of cake or a doughnut.
Both breakfasts from the two groups included protein-rich foods like egg whites, tuna, cheese and low-fat milk. However, second group (who followed the ‘dessert breakfast’) consumed an extra 15g of protein than the first group.
Although both groups had lost 33 pounds at the study's halfway point (around 15.1kg per person) - those following the low-carb diet, regained 22 pounds during the final four months of the study compared to the ‘dessert for breakfast’ group who regained an average of 15 pounds.

Furthermore, participants who ate dessert for breakfast also noted a reduction in hunger pangs (caused by a dip in ghrelin levels – or the ‘hunger hormone’) and sugary food cravings. The low-carb dieters, however, did not report a change in either of these factors.
Those who ate dessert for breakfast also found it easier to stick to calorie requirements throughout the day.
"The goal of a weight loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain," said study author, Daniela Jakubowicz in a statement.

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Atkins, GI Or Low-Fat: Which Diet Works The Best?

According to new research, a low-fat diet offers the least chance for long-term weight loss.

Over four years, researchers at the Children's Hospital Boston looked at how easily volunteers 'regained weight' after following either a low-fat diet, low-glycemic index diet (commonly known as the GI Diet), or low-carbohydrate diet (or Atkins).
Many people can lose weight for a few months, but most have difficulty maintaining clinically significant weight loss over the long term, explains the report.

In a statement the researcher highlight that, according to data from the National Health and Nutrition Examination Survey (1999-2006), only one in six overweight and obese adults report ever having maintained weight loss of at least 10% for one year.
One explanation for the poor long-term outcome is that weight loss elicits biological adaptations, suggests the research.

Specifically a decline in energy expenditure and an increase in hunger—that promotes weight.
According to preliminary research published in the June 27 issue of JAMA, a low-fat diet may increase the risk for weight regain compared to the other diets.
In an examination of the effect on energy expenditure and components of the metabolic syndrome of three types of commonly consumed diets following weight loss, decreases in resting energy expenditure and total energy expenditure were greatest with a low-fat diet, intermediate with a low-glycemic index diet, and least with a very low-carbohydrate diet.

The study, conducted between June 2006 and June 2010, included 21 overweight and obese young adults.

The researchers found that energy expenditure during weight-loss maintenance differed significantly among the three diets.
"The results of our study challenge the notion that a calorie is a calorie from a metabolic perspective," the researchers write, in a statement.
"These findings suggest that a strategy to reduce glycemic load rather than dietary fat may be advantageous for weight-loss maintenance and cardiovascular disease prevention.
"Ultimately, successful weight-loss maintenance will require behavioral and environmental interventions to facilitate long-term dietary adherence.
"But such interventions will be most effective if they promote a dietary pattern that ameliorates the adverse biological changes accompanying weight loss," the researchers conclude.

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Weight Depends On When You Eat As Much As What You Eat, Claims Research

Weight may depend as much on when you eat as what, research suggests.
The body clock's effect on metabolism could be an overlooked factor driving obesity, say scientists.
New evidence from studies of mice suggests that 24-hour snacking, especially at night, can pile on the pounds.
Restricting eating to sensible meal times, on the other hand, may help fight the flab - even with big helpings.
Researchers compared mice fed the same amount of high-fat food round the clock or over a period of eight hours.
The mice given a restricted time in which to eat were protected against obesity, and also suffered less liver damage and inflammation.
Lead scientist Dr Satchidananda Panda, from the Salk Institute for Biological Studies in the US, pointed out that every organ has a "clock".
Livers, intestines and muscles worked at peak efficiency at certain times and were more or less sleeping at others.
These metabolic cycles were critical for a wide range of biological processes, from cholesterol breakdown to glucose production.
"When we eat randomly, those genes aren't on completely or off completely," said Dr Panda.
He added there was evidence that eating patterns had changed, with people having greater access to food and reasons to stay up late, for instance to watch TV. When people were awake, they tended to snack.
The timing of food consumption should be given more consideration by obesity experts, said Dr Panda.
"The focus has been on what people eat," he said. "We don't collect data on when people eat."
The research is published in the journal Cell Metabolism.

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Experts Say Eating Eggs May Produce 'Satiety Hormone'

Eating eggs for breakfast is more effective at preventing hunger for overweight people than having cereal, according to new research.
The study, funded by the American Egg Board, found that the consumption of eggs reduced hunger and boosted hormones that made people feel full.
A group of 20 people were split in two, with half given an egg breakfast and half given a cereal breakfast. Three hours later they were given lunch to test their hunger.
Dietician Dr Carrie Ruxton said: "This study adds to a growing evidence base which suggests that eggs may indeed be nature's appetite suppressant.
"Previous studies have found that eating eggs at breakfast or at lunch reduces feelings of hunger and helps people to eat fewer calories at a later meal.
"The new research provides information on hormone levels for the first time, showing that consumption of eggs boosts PYY, a potent satiety hormone, while reducing levels of the hunger hormone ghrelin.
"The high protein level of eggs, combined with their low fat content, means that eggs are a great choice for those trying to manage their weight."
The study was carried out at the Pennington Biomedical Research Centre in Louisiana, USA.

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Keeping Your Diet A Secret Helps Prevent Failure, Say Experts

If you want your calorie counting to be a success, keep your diet plans a secret, warn experts.
Researchers from New York University found that keeping your diet a secret is the best way to maintain willpower, and that those who share their weight-loss goals with others are more likely to fail.
The study found that the positive reaction people receive when discussing their diet can be interpreted as accomplishment before they've reached their goal weight. Therefore, dieters are more likely to slack than those who keep regime to themselves.
"The danger is that you feel that you've already reached the goal and because of that, you don't have to act on it anymore," says professor of psychology Dr Peter Gollwitzer from the study.
The solution? "You can keep your mouth shut," advises Dr. Gollwitzer. "Another one is to form different kinds of intentions, not only say what you want to do but also when, where and how you want to do it. Or share you plans with a trusted few who can keep you on course."

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‘Tree Nuts' Stave Off Heart Disease, Diabetes And Obesity, Claims Study

A handful of nuts a day really does keep the heart doctor away - as ‘tree nuts’ help prevent heart disease, obesity and diabetes, a recent study has discovered.
Almonds, Brazil nuts, cashews, hazelnuts, pistachios and walnuts are among the ‘tree nut’ family that contain high levels of high-density lipoprotein-cholesterol (good cholesterol) and low levels of C-reactive proteins (the main cause of inflammation in the body and heart).
Scientists from the Louisiana State University Agricultural Center are dubbing these health-boosting nuts the latest ‘superfoods’ for healthy hearts after testing their benefits on over 13,000 participants.
Another additional health bonus of snacking on nuts is they can maintain a trim waistline too, as researchers discovered that regular ‘tree nut’ consumption led to lower risk of abdominal obesity.
Researchers also discovered that nut eaters have a 5% lower chance of developing metabolic syndrome (a clustering of cardiovascular disease risk factors such as diabetes, high blood pressure and chosterol).
“One of the more interesting findings was the fact that tree nut consumers had lower body weight, as well as lower body mass index (BMI) and waist circumference compared to non-consumers,” study author Carol O’Neil said in a statement, published in the Journal of the American College of Nutrition.
Maureen Ternus from the International Tree Nut Council Nutrition Research & Education Foundation said in a statement: “In light of these new data and the fact that the FDA has issued a qualified health claim for nuts and heart disease with a recommended intake of 1.5 ounces of nuts per day, we need to educate people about the importance of including tree nuts in the diet.
However, this isn’t the first time nuts have been credited for their weight-loss abilities. Last year, the University of Barcelona discovered that eating a small portion of mixed buts a day helps aid weight-loss.
Scientists have found a link between eating nuts and higher levels of serotonin, a hormone that is most commonly known for boosting happiness but also decreases appetite and improves heart health.
Walnuts hit the headlines recently after scientists hailed them as the latest superfood for reducing the risk of prostate cancer.
According to researchers from the University of California Davis, men who eat walnuts see their prostate cancer risks drop.
They also benefit from the nut's vitamin-packed health boosts, such as omega-3 fatty acids, inflammation-fighting vitamin E and a plentiful of antioxidants.
Health benefits aside, nuts are most notorious for their high calorie-count. Take a look at how many calories your favourite nut contains, according to the WeightLossResource (based on 100g and unsalted):

• Almonds: 611kcal


• Brazil nuts: 687kcal



• Cashew nuts: 584kcal



• Chestnuts: 170kcal



• Hazelnuts: 655kcal



• Walnuts: 691kcal

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Curry could keep your heart healthy

There's never been a better excuse to tuck into a spicy curry because researchers have found that chillies could help to protect against heart disease.

The Daily Mail reports that researchers at the Chinese University of Hong Kong have found that the compounds that give cayennes, jalapeños and other chilli peppers their heat can help to lower blood pressure and reduce blood cholesterol.

Scientists looked at substances called 'capsaicinoids', which is what gives chillies their spicy kick.

In one study they gave two groups of hamsters high-cholesterol diets, before giving one group food with varying amounts of capsaicinoids while the other control group had foods with no capsaicinoids.

They found that the spicy foods lowered levels of bad cholesterol by breaking it down and making it easier for the body to excrete.

They also blocked the action of a gene that makes the arteries contract, restricting the flow of blood to the heart and other organs. This had the effect of relaxing muscles and allowing the blood to flow more easily.

Study author Dr Zhen-Yu Chen said: "We concluded that capsaicinoids were beneficial in improving a range of factors related to heart and blood vessel health.

"But we do certainly not recommend that people start consuming chillies to excess. A good diet is a matter of balance. And remember, chillies are no substitute for the prescription medications proven to be beneficial. They may be a nice supplement, however, for people who find the hot flavour pleasant."

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