We're big fans of breakfast -- and we've always assumed that chowing down was a smart way to start the day.
"This study makes a lot of sense when we look at the other research available as well," says Harlan. "When
We're big fans of breakfast -- and we've always assumed that chowing down was a smart way to start the day.
"This study makes a lot of sense when we look at the other research available as well," says Harlan. "When you eat, say, 700 calories at breakfast, that doesn't make you apt to eat less at lunch or dinner. This study is really telling us what not to do -- don't eat 700 calories for breakfast."
But don't even think about skipping it altogether!
"We have known for a while that a good quality, reasonable breakfast is very good for us," says Harlan. "People who skip breakfast are often overweight, more likely to have diabetes, and more likely to have high blood pressure. People who eat breakfast have a more balanced diet, they're less likely to skip meals and they're less likely to overeat."
In other words, if you skip the morning meal, your body goes into starvation mode.
"Think about it: [If you skip breakfast], by the time you get to lunch, your body has been starving for 14 hours, and it doesn't like that. There's some research that suggests it may slow your metabolism and cause your body to hold onto fat. But the bigger problem is that you're starving, and it's going to be hard to resist that box of doughnuts saying eat me!"
Harlan encourages his patients to eat 30 percent of their daily calories at breakfast, then plan on 25 percent for lunch and 40 to 45 percent for dinner. The remainder can come from a healthy a.m. or p.m. snack.
Your best breakfast bets should include a protein component that will help keep you full until lunch, and a carbohydrate that will help you feel full immediately.
Some of Harlan's top choices:
* A bowl of quality cereal (look for 4 grams of fiber or more per serving) with milk and a piece of fruit.
* A slice of whole-wheat toast, an egg and a piece of fruit.
* A slice of whole-wheat toast with melted reduced-fat cheddar and a piece of fruit.
* Oatmeal with some added milk for good quality protein and a side of fruit.
* Granola with yogurt and a piece of fruit (just read your packaging car