Friend Or Foe: Breakfast Pastries
July 26, 2023 | Words by Gabe Yanez
Friend Or Foe: Breakfast Pastries
Ever thought of having a donut or scone while trying to maintain a healthy diet? Sounds contradictory, doesn't it? You should avoid those bad foods at all costs to prevent obesity, chronic disease, insulin resistance, etc.
You should start your day with whole foods and, ideally, and have some protein and fiber so that you are satiated and less likely to snack throughout the rest of the day.
We should all be doing that for breakfast — not having a donut!
Well, recent research might surprise you. This one might ruffle some feathers, but here we go.
Science Says… Eat That Donut?
A study found that dieters who incorporated a daily dessert into their breakfast regimen shed about 35 pounds more than those who didn't. I know it sounds crazy, but the science behind it is fascinating and worth the discussion.
The study compared two different diets. One was high in proteins and carbs (including tasty treats like donuts, cookies, and chocolate mousse for breakfast), while the other was a low-calorie, low-carb diet. The catch? Both groups had to stick to either 1,600 calories (for men) or 1,400 calories (for women) a day.
The first group structured their meals with a large breakfast, a moderate lunch, and a light dinner. The second group flipped it, having a light breakfast, a moderate lunch, and a large dinner.
The study ran for 32 weeks and was split into two 16-week periods. During the first period, both groups had regular check-ins with a dietitian and monthly weigh-ins. During this time, weight loss was almost identical. The low-carb group lost about 3 pounds more, but both groups saw significant weight loss (33 pounds for the low-carb group and 30 for the high-carb dessert group).
The second 16-week period was a bit different. This time, participants were on their own to apply what they learned, with no regular weigh-ins or dietitian consultations. They were encouraged to eat based on their hunger and cravings.
Here's where it gets interesting. The low-carb group (the group that didn’t have breakfast pastries) regained an average of 25 pounds, while the dessert group shed another 15. That's right; the donut group continued to lose weight.
So, why did the dessert diet work? Researchers believe it reduced cravings and helped establish sustainable habits. The dessert group was better at sticking to their diet and reported feeling more satisfied, with lower hunger levels and cravings.
A common approach to losing weight is to cut out all the foods we love. However, this often only increases our desire for carbs and treats. Allowing these foods into our diet can reduce cravings because they're not off-limits.
We’ve all been there. We do Whole30 or cut out sugar for 30 days, and then day 31 hits, and what do we crave more than anything else? Sugar.
Establish Your Non-Negotiables
If you're trying to lose weight, you don't need to completely deprive yourself. Over time, strict restrictions can backfire. Instead, incorporate the foods you love into your plan in a mindful way, and you might be amazed by what you achieve without giving up everything you enjoy.
Figure out what your non-negotiables are when it comes to the foods you enjoy the most. Now work those into your plan this week while still prioritizing a serving of protein and vegetables at every meal and drinking half your bodyweight in ounces of water per day.
Remember, we aren’t aiming for perfect here. We are aiming for small incremental changes over time that will move you closer and closer to where you want to be.
NCFIT Nutrition Coaching
Are you a member at our local Bay Area gyms or local to the Bay Area? Are you looking to work with a nutrition coach to help you develop a plan to reach your goals without cutting out your favorite foods but instead using a holistic, habit-based approach that creates sustainable changes over time?
Book a call to chat with a member of the NCFIT nutrition team and start working toward your goals today!
