Dessert for Breakfast!

Originally posted @ Diet.com

Here’s a headline to celebrate: “Dessert at Breakfast May Help Dieters!” I wanted to toast to it, with cookies instead of toast!

I hungrily continued reading about this extraordinary study. Researchers divided 144 obese subjects, into a low carb breakfast group (LC), and a high carb plus protein-and-dessert breakfast group (D). Dessert eaters could choose from cookies, chocolate, cake or ice cream. Daily calories remained the same for both groups, but the LC breakfast contained 300 calories, while the D group enjoyed 600 calories for breakfast. Everyone ate the same lunch, but dinner consisted of 600 calories for the LC’s and 300 calories for the D’s.

At the end of 16 weeks, both groups lost about 32 pounds. However, after another 16 weeks, the dessert group lost an additional 13 pounds, while the others regained all but 3.5 pounds! Isn’t this the best news ever?

Here’s the science: Those on the dessert regimen maintained lower levels of ghrelin, which is the hormone responsible for hunger. As a result, they reported being more satisfied, with significantly reduced hunger and cravings than the LC breakfast group. The LC breakfast group experienced increased cravings for sweets, fats, carbohydrates/starches and fast foods! 

But here’s the piece de resistance...

Both groups had similar insulin and glucose levels before the study, and both groups improved at week 16. However, by the end of follow-up, the dessert group enjoyed even better levels, while levels became much worse for the LC breakfast group!

The same thing happened with cholesterol and triglycerides. Both groups were similar, but by the end, total cholesterol, triglycerides and LDL (bad cholesterol) were significantly lower for the dessert-eaters, than the low carb breakfast group! In fact, the good cholesterol (HDL) was significantly higher! Yahooooo!!!!!!!!!!!

It looks like dessert-eaters were so satisfied at breakfast that they were able to continue their diet into the end zone. The joy of eating dessert at breakfast, combined with reduced ghrelin, is a winning combination that can probably be sustained forever. Would you complain if I prescribed that for you? The low carbers could not continue adhering to their regimen, and regained most of their weight.

I have often suggested that my patients eat treats for breakfast, such as a whole grain waffle, with natural ice cream, and a drizzle of chocolate syrup. Those who comply, never binge on ice cream later. It seems better to have preferred foods when there is more control, such as in the morning, which seems to get it out of their system.

Having treats for breakfast also eliminates the “forbidden food” syndrome, by lowering its reward value. If you know you can have cake for breakfast, there is less desire for it at other times. We call it “prescribing the symptom.”

Bottom Line: Eating a high carbohydrate, high protein breakfast including dessert, can help people to maintain a healthy weight management plan.

Responses To My NY Times Post

Here is a conversation that is posted on Tara Parker-Pope's NY Times "Well" blog. Click here for original posts:

To: Dr. Abramowitz (#91),
Excellent post.

Continuing the thread from one of Tara’s other columns (Maybe you have already commented upon this), how would you suggest physicians address weight loss issues with obese or mobidly obese individuals who are metabolically unhealthy? Would it be better for doctors to not focus on weight per se, but to discuss life style changes generally known to be associated with improved metabolic health; while offering verbal praise during future visits for any incremental improvements in target biomarkers?

— Posted by W

Here's my response: RE: W - #113 Regarding your question: "Would it be better for doctors to not focus on weight per se, but to discuss life style changes generally known to be associated with improved metabolic health; while offering verbal praise during future visits for any incremental improvements in target biomarkers?" YES, W - This sounds like the perfect answer! The word "weight" should no longer be mentioned, in my opinion, and the ritualistic weighing of the masses should be extinguished for good.

There are many factors for health and longevity that can be suggested, including physical activity (regardless if weight is lost), eliminating transfats, listening to bodily signals of hunger and satiation, and drinking green tea or red wine. (The latter can be easily incorporated as tinctures or capsules; I put a few drops of green tea concentrate in my juice, and take a resveretrol capsule - all the benefits with minimal effort!)

Doctors must educate themselves about how to be fit at any size. They should ask patients questions about lifestyle, instead of assuming that overweight people are sloths. Gathering information about previous weight loss attempts and weight regain might be enlightening, as many overweight have tried numerous weight loss plans, which inevitably plan. It would be nice if doctors offered compassion and understanding for the struggles that fat people have endured when trying to follow damaging diets and discrimination from others. Overall, research has found that dieting leaves people fatter than those who have never dieted!

Here's another response:

108.
August 20th,
2008
11:46 am


Dr. Aronowitz, #91–
Thank you–I always enjoy your postings to this blog. I have a question about set-points, though.

Why is it that for many “yo-yo” dieters, our set-point seems to *rise* with each regain of weight after a substantial weight loss?

I am a 54 year old woman. Over the past nearly 4 decades, I have lost a total of well over 200 pounds and regained more like 280. Each time I’d lose between 40 to 60 pounds on a carefully-followed diet (Weight Watchers, 4 different times, and others as well); and then within 5 years I would have gained it all back PLUS about another 10 to 15 pounds.

The upshot is that I am now about 60 pounds heavier than my “setpoint” was when I was 18. I suspect that repeated weight loss and regain somehow nudges the setpoint ever higher and higher, but I wonder if you have any thoughts on that point. Thanks.
— Posted by me
_

My Response:

RE: #91. Thanks, ME! Regarding your concern, "I suspect that repeated weight loss and regain somehow nudges the setpoint ever higher and higher, but wonder if you have any thoughts on that point." YES! I believe that each time weight is lost and regained, the body's survival mode kicks in by making more "efficient" use of the calories it's given. This means storing more of them as fat, to ensure enough stored energy to use for the next famine. The body can't distinguish between self-imposed semi-starvation (i.e. a "diet") and a nuclear holocaust where food supplies are tainted, and we can't eat until the next harvest. I have watched hundreds of patients diet and regain weight, and believe that it takes a lot fewer calories to regain the lost weight than would be expected.

General knowledge states that a simple formula - calories in vs. calories burned results in a certain weight. However, our genetic blueprints vary tremendously in how our bodies use calories. Did you ever have a skinny friend who can eat all the crap in the world and still stay thin, while others practically gain weight with the smell of baked goods? There are so many factors operating, and we must treat our bodies as a miracle of nature - by taking pretty good care of it and being grateful for letting us experience pleasures on earth.