VCU Breakfast Diet

Researchers at Virginia Commonwealth University (VCU) found that eating a 610-calorie breakfast high in carbohydrates, protein and fiber helped female dieters to lose weight and to maintain that weight loss. The study also followed a group of dieters on a low-carbohydrate plan that included a 290-calorie breakfast. The women on the low-carb, small-breakfast diet also lost weight, but they were far less successful at keeping the weight off long term.

Basics

• Women on the big-breakfast diet ate 610 calories at breakfast and were limited to 1,240 calories for the day. Breakfast also needed to include 58 grams of carbohydrate, 47 grams of protein and 22 grams of fat.

  Women on the low-carb eating plan ate 290 calories at breakfast and were limited to 1,085 calories and 17 grams of carbohydrates for the entire day.

Results

• Women following the big-breakfast diet reported less hunger and fewer cravings at lunch and for the rest of the day. This helped them stick to their reduced-calorie eating plans for the long term, which was where the low-carbohydrate group failed. At the four-month mark, the low-carb dieters lost an average of 28 pounds versus an average of 23 pounds for the big-breakfast group. After eight months, however, those on the big-breakfast plan had dropped an additional 16.5 pounds, while the low-carb dieters put back about 18 pounds.

Tips

• If eating 600 calories in one sitting early in the morning sounds like too much food, you may divide your breakfast into two or three servings, as long as you finish the meal within about two hours of waking up.

  To eat a 600-calorie meal high in protein and fat as well as carbohydrates you may have to get a little creative in the kitchen. Try tofu scrambles with toast to get a break from eggs. Spread nut butter on waffles instead of using butter and syrup. (This also makes them easier to pack or to eat in the car). Add nut butters to smoothies and mixed nuts into cereal and yogurt. Replace regular yogurt and milk with Greek yogurt; it is higher in protein.

Expert Opinion

• CBS News asked Joan Salge Blake, RD, a spokesperson for the American Dietetic Association what she thought of the diet. Blake agreed that eating breakfast is important for those hoping to prevent overeating and excessive snacking later in the day. She also agreed that adding protein to each meal can help dieters feel full longer, which should help them stick to their weight-loss plans. Blake criticized the diet, however, for its low-calorie and low-carbohydrate content. Citing National Academy of Sciences recommendations, Blake said that the brain needs at least 130 grams of carbohydrate each day to function properly. In light of this opinion, you may wish to modify this diet to include a larger lunch or dinner or, perhaps, an additional snack.