A few years ago, Daniela Jakubowicz, MD, now of Virginia Commonwealth University, did a study comparing women who ate big breakfasts (average: 610 calories) with those who had smaller ones (290 calories). The two groups lost a similar amount of weight initially, but big breakfasters dropped more in the long run. Their high-protein start to the day made them feel fuller, so they were able to stay on the diet longer. Now Jakubowicz has developed a program, available in her book The Big Breakfast Diet, that lets you eat those hefty breakfasts in separate “stages” until nine or 10 am. Here’s her recipe for a protein-packed smoothie.
Strong Start Smoothie
• 1 cup (8 ounces) plain low-fat yogurt
• 3 tablespoons sugar-free plain whey protein powder (available at health food stores)
• 1 cup chopped fresh or partially thawed frozen mixed berries
Place all ingredients in a blender. Start at low speed, then work up to high speed until supersmooth and creamy. Add sugar substitute if desired.
Originally published in the May 2010 issue of More.