There is even a research study on this that I will discuss below.
Here is a dessert that I love to eat and I will also make it for breakfast as well so it has multiple uses. This is one of the recipes in my FREE 30 days of meal plans. If you haven’t picked up your FREE copy of my 30 days of meal plans and recipes you can grab it here.
Speaking of breakfast there are two researchers that looked at the success of weight loss if you include dessert. In this study though the dessert wasn’t consumed after dinner. It was consumed at breakfast.
Dr. Daniela Jakubowicz of Tel Aviv University’s Wolfson Medical Center and colleagues found that adults who ate a big breakfast that also included a sweet component or dessert lost more weight, kept more weight off and also reported fewer cravings and were less hungry during the day.
The importance of being less hungry and reducing your cravings significantly increases your chance of prevent weight re-gain.
This study was presented at the Endocrine Society’s 94th Annual Meeting in Houston. It included 193 men and women who were already obese. The researchers split them into two groups. All of the men ate a 1,600 calorie diet and all of the women ate a 1,400 calorie diet. One group of participants ate 300 calories for breakfast, 500 for lunch and 600 for dinner, while the other group ate the opposite which was a 600-500-300 calorie pattern. Those who ate the 300 calorie breakfast consumed 10 grams of carbohydrate and 30 grams of protein. The second group consumed a 600 calorie breakfast with 45 grams of protein and 60 grams of carbs. This meal also included chocolate, a doughnut, a cookie or a piece of cake.
The participants who were in the breakfast group that included the dessert ate 20 percent of their calories from carbs. The other non-dessert breakfast group followed a low carb format and only consumed 11-13% of their calories from carbs.
After following this program for four months, both groups had lost an average 30 to 33 pounds per person. They were then followed during a maintenance period and the low carb participants had regained 22 pounds, while the dessert group continued to lose more weight and actually lost on average 15 more pounds.
So was it the dessert that was the key to losing weight? Or was it the difference in nutrient breakdown?
Well, it could be both as keys to their success. The nutrient breakdown can increase their satiety and feeling of fullness. The dessert can also play a role in decreasing cravings for sweet or starchy items throughout the day. Much like how a good breakfast results in less overall calories consumed throughout the day than those who don’t eat breakfast.
Hormones associated with triggering hunger were significantly lower in the dessert breakfast participants they also had 45% less gherlin compared to only 29.5% less gherlin in the lower calorie breakfast group.
Obviously this study isn’t telling you to start eating doughnuts or pastries as their choice of food for breakfast. The hormone difference indicates that the combination of carbs, protein and fats was was a significant contributor as to why they lost weight and continued to lose weight during the maintenance phase. If you have common sugar addiction symptoms it is very important that you concentrate on eating a balanced meal plan.
The takeaway from this study is that when you consume a healthy meal plan that includes quality carbs, protein and fat in a balanced meal plan you can also include a dessert and still enjoy significant weight loss.
Now this yogurt parfait isn’t a doughnut or pastry, but it will give you that sweet sensation that many do crave and also provide the quality carbs and protein you need in a balanced meal plan. So enjoy this recipe and find places in your healthy meal plan where you can include it.
1.5 cups of Yogurt
2 Tbsp. Of honey
1/2 tsp. vanilla extract
1 cup sliced strawberries
1 cup fresh blueberries
1 cup fresh raspberries
4 tsp. Of low fat granola
In a mixing bowl, combine the yogurt, honey and vanilla extract. Beat with an electric mixer until fluffy and smooth. Place strawberries evenly among four dishes. Divide blueberries among 4 dishes and top each with 3 tablespoons of yogurt. Divide raspberries among 4 dishes and top each with remaining yogurt mixture. Garnish with teaspoon of the granola.
Give it a try and let me know how you like it.
Also, when it comes to eating delicious foods like the Yogurt Parfait there is something you TRULY need to understand.
When you are eating nutrient rich foods and following healthy eating tips your body doesn’t crave unhealthy foods. You will feel fuller longer. You also have more energy. This is what happens when you abide by following healthy meal plans.
That’s why I can honestly tell you that you won’t feel hungry. That you won’t always be starving like you would with fad diets. You won’t be complaining about how you can’t lose weight. You will be instead shedding belly fat quickly.
It’s not me doing it. It’s your own body.
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