The Breakfast Diet

If skipping breakfast is one of your weight-loss strategies, you need a serious attitude adjustment. People, including your mom, have told you for years that breakfast is essential for your physical and mental health, but you may not be aware that recent research shows eating in the a.m. can actually help you shed pounds. A 1992 study at Vanderbilt University found that women who changed their diet to include breakfast lost 28% more weight over a 12-week period than women who skipped their morning repast. In addition, a full 78% of the 3,000 people enrolled in the National Weight Loss Registry, an ongoing tally of adults who have lost at least 30 pounds and kept it off for more than a year, describe themselves as breakfast eaters.

How can eating a full morning meal actually help you manage your weight? The answer lies in the nutritional value of these common breakfast foods. Cereal. A recent national survey of consumer eating trends found that people who eat cereal weigh an average of eight pounds less than those who don't, and even sugar-cereal fans fare better than non-cereal-eaters. That's because cereal is a carbohydrate-rich food that gives you energy while making you feel full and curbing mid-morning cravings, says Nelda Mercer, a spokesperson for the American Dietetic Association (ADA). Milk. The conjugated linoleic acid found in milk may help convert fat into lean muscle, which is every dieter's goal. Plus, milk is a great source of protein, and the body expends slightly more calories to digest protein, says Leslie Bonci, also an ADA spokesperson. Fiber. Many breakfast selections, from bran muffins to bananas, contain fiber. Due to its complex structure, fiber is difficult to digest, leaving you feeling fuller for longer. In addition, the body burns extra calories when it breaks down fiber.

Ideally, you should eat or drink something within an hour of waking up, says Mercer, a registered dietitian. "Forget saving calories for later," she says. "If you eat a healthful breakfast, you are setting yourself up for a low-calorie, healthful day." What exactly makes a blue-ribbon breakfast? Nutritionists recommend following the five-star system, plucked from "Healthy Eating for Kids," a brand-new book from the ADA. Give yourself one star for each of the following that applies to your usual breakfast.

• It provides at least one selection from three or more of the main food groups: dairy; meat, beans, eggs and nuts; fruits and vegetables; breads, cereals, rice and pasta; and fats, oils and sweets.
• It contains no more than one item from the fat, oils and sweets group. This includes doughnuts, maple syrup and Pop-Tarts, so limit your intake of those foods.
• It includes high-fiber foods, such as whole-grain bread, nuts and cereal, with five grams of fiber per serving.
• You reduce the fat content by using skim milk instead of whole, fat-free cream cheese instead of regular, or reduced-fat peanut butter.
• You actually make time for breakfast. Your goal is to collect five stars for each breakfast. One example of a breakfast of champions includes skim milk, a banana and a piece of whole-grain toast with peanut butter. Aim for a 300- to 400-calorie meal, or approximately one-sixth of your daily calories, says Bonci, a registered dietitian.

Not all morning foods are as healthful as you think. Here are some breakfast staples you should consume in moderation. Juice. Fruit drinks such as Hi-C or Sunny Delight are loaded with sugar and calories, so stick to 100% juice and opt for calcium- or vitamin-fortified varieties for extra health benefits. "Measure out about four to six ounces, so you're not downing a whopping 300-calorie glass of juice," says Mercer. Also, remember that even though a glass of juice technically counts as a serving of fruit, juice doesn't contain filling fiber. "You're better off eating an apple than drinking apple juice," says Bonci. Coffee. Java may be virtually calorie-free — a 10-ounce cup has only five calories — but that's only true until you start adding sugar and cream. One tablespoon of half-and-half contains 20 calories, and a packet of sugar (one teaspoon) racks up 16 calories. The solution? Switch to skim milk, and cut down on sweeteners. Muffins and bagels. Sorry, that blueberry muffin or raisin bagel doesn't count as a serving of fruit. The large amount of refined carbohydrates in those baked goods causes a spike in blood sugar followed by a crash, leading to hunger and loss of energy. If you're going to indulge, eat only half of the muffin or bagel. "[A healthful serving is] the size of a tennis ball, not a softball!" says Bonci. Breakfast sandwiches. If you're grabbing a take-out breakfast, always make sure to order your sandwich on an English muffin, cautions Mercer. A fast-food breakfast biscuit contains up to 18 grams of fat and a croissant approximately 10 grams, compared with just one gram of fat in an English muffin.