Strawberries and Nuts Snack

I have a number of clients who struggle with breakfast. Now, I’ve tried to find some evidence that supports eating breakfast and the impact on weight-loss and there seems to be little science on this topic 🙈 . I did manage to find a systematic review 👍 Here are the headlines: . 🔹modest support for consumption of breakfast for appetite control and satiety 👍 . 🔹a larger breakfast (>= 350 calories) was considered to lead to greater weight-loss . 🔹 energy and macronutrient content as well as food form indicated that breakfast meals containing a larger amount of energy (≥350 kcal/meal) and protein (≥30 g protein/meal) and provided as solid foods increased the magnitude of the appetite and satiety response compared with breakfast skipping (preliminary findings) . 🔹participants who had breakfast expended more energy . 🔹 breakfast (skipping) has the potential to dysregulate circadian rhythms and autonomic balance, contributing to reduced weight management and increased risk of chronic diseases ⬅️ this is a big one for me . Although we are still trying to understand the impact of skipping breakfast, I would certainly advocate having 3 meals a day. The review summaries nicely, by saying there is ‘modest support for the consumption of breakfast for appetite control and satiety’. . If you do struggle to eat breakfast (that was me 10 years ago!), start by having a small bowl of pic-n-mix food beside you that you ‘might’ want to eat during the morning. Note that this is approx 100 calories, so I’d work with you to build this up to 350-400 calories (small steps). . Article Reference: . ‘A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management’, 2018, Gwin, J., A., Leidy, H., J., Adv Nutr. 2018 Nov; 9(6): 717–725, doi: 10.1093/advances/nmy047

Great

% Daily Values based on a 2,000 calorie diet