Almost every diet in the world shares the same rule: avoid desserts. And if you have a sweet tooth sometimes it’s hard to stay on the right track.
But not all hopes should be lost, because there is a solution. According to a newly published study one can have less hunger and cravings throughout the day by front loading carbs (and sweets) with the breakfast.
“The goal of a weight loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain” said Daniela Jakubowicz, a senior physician at Tel Aviv University’s Wolfson Medical Center in Holon, Israel and lead author of the study.
Jakubowicz and her team studied nearly 200 nondiabetic obese adults who were randomly assigned to eat to different low-calorie diets.
Both diets provided for the same amount of calories daily (1,600 for men and 1,400 for women) but they distinctly differed in the breakfast’s composition.
Diet no.1 had a low-calories and low-carbs breakfast: just 304 calories with 10 grams of carbs and 15 grams of protein.
Diet no.2 had 600 calories with nearly 60 grams of carbs which included a small sweet such as chocolate, a doughnut, a cookie or cake. The protein count was also three times higher: 45 grams.
After eight months, participants in both groups lost an average of 33 pounds per person, which proved that both diets (having the same calorie content) worked the same.
But in the following (and last) four months of the study participants of diet no.1 regained an average of 22 pounds, while participants of diet no.2 lost another astonishing 15 pounds each.
In addition, the study subjects who ate the dessert with breakfast reported feeling less hunger and fewer cravings if compared to the other group.
In particular, and moreover, the dessert with breakfast group reported better compliance in sticking to their calorie requirements.
As further evidence supporting the dessert with breakfast diet, the levels of ghrelin, the so-called "hunger hormone," dropped much more after breakfast than in the low-carb group: 45.2 percent versus 29.5 percent, respectively, according to the abstract.
Jakubowicz attributed the better results from the dessert with breakfast diet to meal timing and composition. She said the diet's high protein content reduced hunger; the combination of protein and carbs increased satiety, or feeling full; and the dessert decreased cravings for sweet, starchy and fatty foods. Such cravings often occur when a diet restricts sweets and can result in eating many fattening foods that are not allowed on the diet, she said.
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