Con Poulos

By Rachel Rettner
MyHealthNewsDaily

Good news for the kid in you: Not only can you eat cake for breakfast, doing so may actually help you keep weight off, a new study suggests.

In the study, obese participants who ate a breakfast high in protein and carbohydrates that included a dessert were better able to stick to their diet and keep the pounds off longer than participants who ate a low-carb, low-calorie breakfast that did not include sweets.

The findings suggest that both meal timing and meal composition play a role in weight loss. Carbs and protein eaten at breakfast may keep us full throughout the day, plus allowing ourselves some sweets helps to stem cravings for these foods, said study researcher Dr. Daniela Jakubowicz, of Tel Aviv University in Israel.

Nutritionists said they have mixed feelings about the study. Some say dessert for breakfast is a diet no-no, and could actually increase your cravings for sweets.

"I would never, in a million years, recommend cookies or cake for breakfast," said Katherine Tallmadge, a registered dietitian and author of "Diet Simple" (LifeLine Press, 2011), who was not involved in the study.  

Others said eating something sweet at breakfast is all right, as long as it's part of a healthy diet.

But the experts agreed, a large, balanced breakfast can help maintain weight loss. A substantial breakfast can suppress your hunger cravings and make you less likely to gorge the rest of the day.

"The last thing you want to do is get to an evening meal, and be starving," said Heather Mangieri, a nutrition consultant and spokeswoman for the  Academy of Nutrition and Dietetics. "That's the time that so many people overeat."

The study involved 193 obese adults, half of whom were randomly assigned to eat a large, 600-calorie breakfast that included a "dessert" item, such as a cookie, cake or donut. The other half ate a small, 300- calorie breakfast. Both groups consumed the same total daily calories — 1,600 calories for men and 1,400 for women. (The group with a big breakfast ate a smaller dinner, of 300 or 400 calories.)

After 16 weeks of strictly following this diet, both groups had lost about the same amount of weight. However, during a follow-up period in which participants were advised to stick to the diet, but could eat more if they were motivated by hunger cravings, the small breakfast group gained 24 pounds, while the big breakfast group lost 15 pounds, on average.

In addition, those who ate the big breakfast with the dessert had lower levels of the "hunger" hormone ghrelin, and fewer food cravings than those who ate the small breakfast, without dessert.

When we diet, we're hungrier, ghrelin levels rise and there's a decrease in our metabolism. A large breakfast that includes protein, carbs and sweets may counteract these changes, so people are able tomaintain weight loss over time, Jakubowicz told MyHealthNewsDaly.

While the study shows the benefits of a big breakfast, it cannot answer the question of whether eating cake in the morning is a good idea, Tallmadge said.

"It's completely unfair to compare a 600-calorie breakfast with 300-calorie breakfast," Tallmadge said.

In addition, Tallmadge said, in her experience, eating sugar can increase cravings for sweets. It's better to go with a balanced, healthy breakfast — such as oatmeal, skim milk and fruit — that contains about one- third of your daily calories, she said.

But the study demonstrated the importance of incorporating your favorite foods into your diet without over-indulging, Mangieri said. "We know that deprivation does not work," she said.

Keep in mind, however, that recent research shows "eating refined flour and sugar on a regular basis is one of the worse things you can do for your health," Tallmadge said. It's associated with an increased risk of heart disease, cancer and early death, she said.

The study is published in the March issue of the journal Steroids.

Do you like a little something sweet at breakfast? Discuss your preferences on Facebook.

More from MyHealthNewsDaily:

• 11 Surprising Things That Can Make Us Gain Weight
• 10 New Ways to Eat Well
• 6 Easy Ways to Eat More Fruits and Vegetables

Try these recipes from TODAY.com:

• Make cereal milk panna cotta for a sweet treat
• Chocolate bread pudding with two chocolate sauces, almond bark
• Yum! Creamy, quick cranberry trifles
• Try bagel profiteroles

Men's Health

Eating breakfast pays off—numerous studies indicate that eating in the A.M. is key in losing and maintaining weight. Not only have studies shown that regular breakfast eaters have lower BMIs, but they also typically have lower waist-to-hip ratios than those that skip. Cereal is a great option—it’s a quick and convenient way to get in on those belly-shrinking benefits. That said, not all cereals are equal—here’s how to maximize the fat-burning potential of your morning meal.

MARKET MAVEN: Tackle the aisles of your grocery store with the "Eat This, Not That! All New Supermarket Survival Guide" in hand and watch as the pounds drop away. 

All cereal facts include 1/2 cup of 2% Reduced Fat Milk:
60 Calories
2.5 g fat (1.5 g saturated)
6 g carbohydrate
0 g fiber
5.5 g sugars

Not That!
General Mills Oatmeal Crisp Hearty Raisin (1 cup with 2% milk)
290 calories
5 g fat (2 g saturated)
57 g carbohydrate
5 g fiber
24.5 g sugars

SUGAR EQUIVALENT: 87 Cinnamon Teddy GrahamsOatmeal is typically touted as a superfood, and for good reason: Studies have shown that oats help to lower LDL (bad) cholesterol without reducing HDL (good) cholesterol, resulting in better overall cardiovascular health. But while oatmeal deserves every bit of its healthful reputation, Oatmeal Crisp decidedly does not. Although this cereal contains a respectable 5 grams of filling fiber, it happens to contain 5 times that amount of sugar. This primes you for a swift blood sugar spike followed shortly thereafter by a precipitous crash—not to mention an extra coating of flab as those sugars are internally processed and stored as body fat. Cinnamon Burst Cheerios, on the other hand, provide the same fiber boost, but do so without the added sugar load. Best of all, cinnamon has been shown in studies to temper blood sugar levels and promote heart health in diabetic subjects.

Eat This Instead!
Cinnamon Burst Cheerios (1 cup with 2% milk)
180 calories
4.5 g fat (1.5 g saturated)
34 g carbohydrates
5 g fiber
14.5 g sugars

FEARSOME FOODS: Protect yourself from these plated monstrosities—they’re the 8 Scariest Restaurant Meals being served across the country. 

Not That!
Kellogg’s Honey Smacks (1 cup with 1/2 cup 2% milk)
195 calories
3.5 g fat (1.5 g saturated)
38 g carbohydrates
1.5 g fiber
25.5 g sugars

SUGAR EQUIVALENT: 8.5 feet of Fruit by the Foot (That’s nearly 3 full rolls!)

Until it was renamed in the ‘80s, Honey Smacks were known as “Sugar Smacks.” This is likely because, without milk, each cup packs a whopping 20 grams of sugar. While Apple Jacks may be no nutritional match for a real apple, they are a substantial upgrade in this case—by making this switch, you automatically double your fiber and eliminate a third of the sugar load.

Eat This Instead!
Kellogg’s Apple Jacks (1 cup with 1/2 cup 2% milk)
160 calories
3 g fat (1.5 g saturated)
31 g carbohydrates
3 g fiber
17.5 g sugars

GROSS INGREDIENTS: Finally discover what those unpronounceable ingredients listed on your food are—if you can stomach it. Here are the 15 Scariest Additives hiding in your food. 

Not That!
Arrowhead Mills Maple Buckwheat Flakes (gluten-free) (1 cup with 2% milk)
230 calories
3.5 g fat (1.5 g saturated)
41 g carbohydrates
1 g fiber
10.5 g sugars

CALORIE EQUIVALENT: 7 cups of Act  II Butter Popcorn

Both of these cereals are gluten-free options. What exactly is gluten? Gluten is a protein found most abundantly in wheat, but it’s also in rye, triticale, and barley. Those with Celiac Disease can’t digest it and must opt for gluten-free alternatives instead. Recently, these products have experienced a surge of popularity among non-Celiac sufferers, as giving up gluten has been linked by some to weight loss. But although some people have had a lot of success with gluten-free diets, a 2006 study from the American Journal of Gastroenterology followed a group of gluten-free dieters with Celiac disease for 2 years, and 81 percent of them actually gained weight. The lesson here? Just because a product is gluten-free doesn’t automatically mean that it’s healthy; other variables such as calories, fat, and sugar are still significant, and Arrowhead Mills’ Puffed Corn cereal contains nearly 66 percent fewer calories than the Buckwheat Flakes.

Eat This Instead!
Arrowhead Mills Puffed Corn (gluten-free) (1 cup with 2% milk)
120 calories
3.5 g fat (1.5 g saturated)
18 g carbohydrates
2 g fiber
5.5 g sugars

These restaurant “freebies” will keep both your wallet and your waistline thick—be sure to pass on the Worst “Free” Restaurant Foods in America. 

Not That!
Post Golden Crisp (1 cup with 2% milk)
207 calories
2.5 g fat (1.5 g saturated)
38 g carbohydrate
 <1 g fiber
24.5 g sugars

CALORIE EQUIVALENT: 8 Firecracker Popsicles

This cereal only contains six simple ingredients. In an industry grossly populated by three-digit ingredient lists, this would typically be commendable. The only problem? Three out of the six ingredients are forms of sugar—sugar, corn syrup, and honey. Honeycomb, on the other hand, cuts down on the added sweeteners significantly and is one of the best kids’ options on the market. Toss in a handful of sliced strawberries or blueberries for an extra boost of fiber.

Eat This Instead!
Post Honeycomb (1 cup with 2% milk)
147 calories
3.5 g fat (1.5 g saturated)
25 g carbohydrate
1 g fiber
12.5 g sugars

Want to lose weight fast? Learn how you can lose 3 Pounds in 6 Meals!

Not That!
Kashi Summer Berry Granola (1 cup with 2% milk)
500 calories
14.5 g fat (3.5 g saturated)
84 g carbohydrate
14 g fiber
23.5 g sugars

CALORIE EQUIVALENT: 69 Swedish Fish

This granola packs a commendable amount of fiber, but it also eats up 25 percent of your daily caloric allotment in a single bowl. How? Granola is a naturally heavy, calorie-dense food, and despite the deceptively healthful-looking package, Kashi’s is no exception. The company may sweeten its cereals with fancy-sounding “evaporated cane juice syrup” instead of corn syrup, but sugar is still sugar, and the Summer Berry Granola contains more than a scoop of Breyer’s Dark Chocolate Velvet ice cream. Kashi’s GoLean Crunch! has the same crunchy clusters as granola, but for a fraction of the calories. Plus, it packs a substantial 9 grams of protein to keep you feeling full all morning.

Eat This Instead!
Kashi GoLean Crunch! (1 cup with 2% milk)
250 calories
5.5 g fat  (1.5 g saturated)
43 g carbohydrate
8 g fiber
18.5 g sugar

More from Men's Health:

• The 8 NEW Saltiest Foods in America
• 6 Worst Frozen Diet Foods
• 8 'Scary' Food Myths—Busted!
• The NEW Worst Supermarket Foods 

 More from TODAY Health:

• Some kids' cereals pack more sugar than a Twinkie
• Detox the natural way for extreme results
• Should you keep your New Year's diet a secret?

Research shows that starting your day with a high-protein breakfast can enhance weight loss by curbing your appetite at later meals. Including protein with your AM meal also helps you stay alert and energized throughout the morning and keeps blood sugars on an even keel. To reap these benefits, incorporate a protein-rich food—think nonfat yogurt, eggs, reduced-fat cheese, turkey sausage, lean bacon (turkey or Canadian), or nuts/nut butter—at breakfast every day. To keep total daily calories in check, plan a morning meal with 250 calories or less.

A few all-star breakfast options that fit the bill:

• Nonfat Greek yogurt (6-ounce container, plain or flavored) with a banana, apple, orange, or grapefruit
• Scrambled eggs: 1 whole egg and 3 whites scrambled with ¼ cup shredded reduced-fat cheese and your choice of mushrooms, onions, peppers, tomatoes, and spinach)
• Breakfast sandwich: whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo

For slimming recipes, menus and health tips, visit joybauer.com and follow Joy on Facebook and twitter.

What do you think of today's Challenge tip? Still sticking to your New Year's Resolution? Share with us on TODAY Health's Facebook page.

With 20 grams of sugar per one-cup serving, Kellogg's Honey Smacks has more sugar than a Twinkies snack cake, which has 18 grams of sugar.

Breakfast is a healthy start to everyone’s day, and it’s especially important for children and their school performance. Nothing could be easier than a bowl of cold cereal and milk. While we’re all aware that some popular cereals contain whopping amounts of sugar, a new report by the Environmental Working Group reviewed 84 popular brands, and revealed some eye-popping comparisons of the sugar content with some popular cookies and snack cakes.

At nearly 56 percent sugar by weight, three cereals (Kellogg’s Honey Smacks, Post Golden Crisp, and General Mills Wheaties Fuel) weigh in with 20 grams of sugar in a skimpy one cup serving. That’s a whopping five teaspoons of sugar — roughly the same as one Twinkie snack cake. And with today's oversized cereal bowls, a typical serving size is likely to be double that amount, or closer to two cups.

A single one-cup bowl of an additional 44 cereals, including the popular Honey Nut Cheerios, Apple Jacks and Cap’n Crunch, are equivalent to eating three Chips Ahoy cookies — about three teaspoons of sugar.

While the sugar content of these popular cereals is unlikely to change anytime soon, there are a lot of tasty lower sugar options to choose from. These include Kellogg’s Mini-Wheats (frosted or unfrosted), General Mills’ original Cheerios and Kix, Post Shredded Wheat (all varieties), and Quaker Oats Cinnamon Oatmeal Squares. I’ve also got some easy ways to include some of your child’s favorites without a sugar overload.

Read back package labels (not the front!): Don’t be fooled by the front of the box nutrition claims. Look at the nutrition panel on the back, and make your own decision. Grams of sugar per serving doesn’t connect with most people, so translate this into teaspoons of sugar by dividing the sugar grams on the label by four. A cereal with 20 grams of sugar contains 5 teaspoons of sugar. And skip the “good source of whole grains” on the front; instead, look for three grams of fiber per serving, found on the back.

Cut the sugar in half by mixing with low-sugar cereals: Many brands of cereals contain a low-sugar “basic” with higher-sugar product. Mix original Cheerios in equal parts with Honey-Nut Cheerios, and cut the sugar by 50 percent. This works for any high/low combination of cereals.

Add some fresh, frozen or dried fruit to low-sugar cereals: Boost the nutrients and provide nature’s sweetness by adding fruit to a low-sugar cereal. For pricey berries, try frozen bagged fruits like blueberries, or strawberries, two kid-friendly options.

Use the high sugar cereals as a dessert: Portion out a single serving (about 1 cup) in a small bag for your child to enjoy as a treat or dessert, instead of a cookie or other treat.

And remember to choose low fat or non-fat milk, or soy milk (if there is a health reason for excluding dairy). These are calcium- and vitamin D-rich options — important for kids of all ages.

10 WORST CHILDREN'S CEREALS
(Based on percent sugar by weight)

1. Kellog's Honey Smacks

2. Post Golden Crisp

3. Kellogg's Froot Loops Marshmallows

4. Quaker Oats Cap'n Crunch's OOPS! All Berries

5. Quaker Oats Cap'n Crunch Original

6. Quaker Oats Oh!s

7. Kellogg's Smorz

8. Kellogg's Apple Jacks

9. Quaker Oats Cap'n Crunch's Crunch Berries

10. Kellogg's Froot Loops Original