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Food eaten early in the day is more satisfyingA study (1) has found that we are likely to feel the most satisfied from food eaten in the morning, and that this satisfaction grows progressively weaker throughout the day. This means it is good to eat a big breakfast, because it will give you a feeling of satiation, or feeling full for a larger part of the day. If you under-eat during the first part of your day then you're likely to more than make up the calories during the later part of the day If you're conscious of the need to lose weight, or even just to hold steady, the study shows that it may be best to eat your largest meal in the morning, followed by a midsize lunch, and a small dinner. The researchers propose that your daily circadian and diurnal rhythms may be the cause of this effect Another research project (2) found that obese people who ate a large 600-calorie breakfast with healthy protein and carbohydrates lost significantly more weight than those who ate only half as much. The researchers speculated that eating a large balanced meal in the morning keeps blood-sugar levels steady during the day, keeping food cravings at bay My experience is that a decent-sized breakfast gives you sufficient calories to start the day. If it contains protein, low-GI carbs and some fats, the slow release of energy over the whole morning will give you consistent energy, lessening the craving that many have for sugary snacks or a pick-me-up coffee. Think along the lines of selecting from fresh fruit, an egg or two, muesli, porridge or sourdough toast with butter, sausage or fish etc (1) The time of day of food intake influences overall intake in humans. De Castro, J. M., Journal
of Nutrition 2004 Jan;134(1):104-111 |