Feel full and get your weight down: Eat your biggest meal at breakfast. Consuming more calories in the morning may increase weight loss.
You nibble at breakfast or run out the door without eating anything at all, eat a good-size lunch, and then stuff yourself at dinner. Sound familiar? You’re not alone. It is, after all, the way most of us were brought up to eat. (Remember the clean plate club?) But provocative new research suggests that the way to feel fuller throughout the day, and even lose weight, is to eat your largest meal in the morning, then progressively less throughout the day. To test this theory, researchers placed two groups of dieters on the same 1,400-calorie meal plan for 12 weeks. One group ate 700 calories at breakfast, 500 at lunch, and 200 during dinner. The second group’s calories were distributed in exactly the opposite way (200 calories at breakfast and 700 for dinner). Those in the big-breakfast group shed 17.8 pounds, while those in the big-dinner group lost only 7.3. The big-breakfast group also displayed significantly lower levels of insulin, glucose and triglycerides throughout the day, which translates into a lower risk of cardiovascular disease, diabetes, hypertension and elevated LDL (lousy) cholesterol levels.