Let’s be real, the biggest challenge when it comes to eating better, or “dieting,” is the pressure to give up allllll the delicious treats we love. It’s possible to be successful at eating better overall while still eating dessert. But lots of us think that we need to avoid our favorite things completely as to not be tempted.
Well, you can kick that idea to the curb!
How can eating cake for breakfast help me achieve the body I want?
Now, if you’re familiar with my counseling style you will know that I’m not all in on the dieting talk. Or dieting at all for that matter. I’m not against people wanting to manage their weight, but I’m a firm believer that you’ll get more out of focusing on behavioral changes that lead to weigh loss instead of getting caught up in numbers.
Now, the other day I came across this study in a book. It’s not a new study but it was new to me. Here is the summary:
In a study of nearly 200 clinically obese, non-diabetic adults, a researcher found that a 600-calorie breakfast that includes dessert as well as proteins and carbohydrates can help dieters lose weight and keep it off over the long term. Her research indicates that such a morning meal staves off cravings and defuses psychological addictions to sweet foods.
Instead of avoiding treats altogether, it’s a means of being a little more strategic about how you have them.
Why eating cake for breakfast works:
Here is my take (+ what the research says) about why this is a useful strategy.
- It’s satisfying. MANY of my clients who are trying to manage weight or eat healthier think that being “good” during the day will set them up for success. When actually, the opposite is true. Not eating in the morning, even when you might not be very hungry, can cause you to be overly hungry later and lead to binging or eating everything in sight when you can’t control yourself anymore. Having a full breakfast with protein & carbohydrate and dessert checks every single box.
- Your metabolism can take over from here. When you indulge early in the day, you will probably use that energy. I touched on this when I talked about the “no eating past 8 pm rule.” It’s a popular diet rule because we tend to indulge at night, then go to bed. No chance we are using any of those calories for immediate fuel so they end up getting stored.
- This one may be obvious, but you get to have dessert! This takes away the psychological toll restriction has on us. One that we can’t fight for very long. That daily craving for sugar around 3 pm? Eliminated.
- You’re setting your hormones up for a successful day. Your circadian rhythm and hunger + fullness hormones work in the same company. Your body does not know what you had for breakfast – chocolate cake or something “healthier” with the same macronutrient profile. By giving it something, you are allowing that system to run on time.
- This is a better idea long-term. Sure, you could stick to a 30 day challenge and not eat breakfast, or swear off sweets. But that will not last. The key is longevity and restriction is not a reliable method for the long-term. It’ll start feeling like withdrawal!