By Linda | January 23, 2012
Best Weight Loss Breakfast
What single food do you think is most linked with weight loss? Celery? Chicken breasts? Neither.
A detailed 20-year study conducted by Harvard School of Public Health looked at food choices and weight changes in over 120,000 health professionals. Those who lost weight or maintained a healthy weight ate the most yogurt. They also ate the most nuts.
The study also showed a slight fat-burning advantage to whole milk products over skim and low fat dairy – more evidence that fat may help in the war on fat.
Interestingly, whole milk yogurt and nuts, both fat-rich, are not at the top of most diet lists.
Co-author Dr. Frank B Hu explains yogurt contains healthful bacteria that in animal studies increase production of intestinal hormones that enhance satiety and decrease hunger. The bacteria may also raise the body’s metabolic rate. Studies show fat people and animals harbor unhealthy GI bacteria.
If you want to take this one step further, choose plain whole goat’s milk yogurt topped with freshly ground flax or chia seeds, almonds and other nuts. Fruit adds sugar to a protein meal, which will not help in your quest for weight loss.
Goat yogurt contains double the fat-burning short and medium-chain fatty acids of cow’s milk. These fats not only help you lose weight, they nourish your GI tract. Cow’s milk does not have this level of fat-burning potential and can actually lead to bloating and other digestive problems.
Ground seeds and nuts add a nutty, almost grain-like sweetness and texture, plus you get metabolism-boosting properties from the omega-3 fats of flax and chia seeds.
Dariush Mozaffarian, epidemiologist and lead author of the study said in an interview, “What you eat makes quite a difference. Just counting calories won’t matter much unless you look at the kind of calories you’re eating.”
My favorite breakfast has long been a big bowl of creamy goat yogurt topped with ground flax seeds and other nuts. It is filling, energizing and satisfying. It is also one reason I have reached a comfy size 2 without cutting fat or calories.