Blog - Richard Geres Personal Training - Weight-Loss, Fitness, Research

Diets fail mostly because they are way too restrictive... all the good stuff is banned and life is miserable when dieting. How cool would it be if you could actually lose weight while still eating chocolate cake? A new study shows that this is actually possible... without the need of any pills, fat magnets or other products!

About The Chocolate Cake Breakfast Study

The study is called Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults.

193 subjects participated in this study. The average age was 47 ± 7 years and the participants were obese, sedentary, and non-diabetic. They were randomly placed into one of two groups; The first group followed a low carb diet, which included a 300 calorie breakfast. The second group followed an isocaloric diet (equal amount of calories from carbs, proteins and fats) with a 600 calorie high protein breakfast, which included a dessert consisting of either chocolate cake, cookies, or chocolate. Both groups consumed the same amount of calories per day. The males consumed 1600 calories per day while the females consumed 1400 calories per day.

After 16 weeks both groups lost very close to the same amount of weight. The low carb breakfast group finished slightly ahead with an average loss of 15.1 ±1.9kg  compared to the chocolate cake group who had an average loss of 13.5 ± 2.3 kg.

However, it was during the second 16 weeks that a big difference occurred between the groups. The low carb breakfast group ended up regaining an average of 11.6 ± 2.6 kg,while the chocolate cake group continued to lose weight with an average of an additional 6.9 ± 1.7 kg lost.

It was also noted that the chocolate cake breakfast group reported feeling more satisfied throughout the day, while the low carb breakfast group felt intense cravings, which is speculated to have led to their ultimate demise causing them to regain much of the weight lost.



HCPb = energy-, carbohydrate- and protein-enriched breakfast diet group (chocolate cake group), white squares
LCb = low carbohydrate breakfast diet group, black squares

What does the Chocolate Cake Breakfast Study tell us?

The study concludes that a high carbohydrate and protein breakfast may prevent weight regain by reducing diet-induced increases in hunger and cravings and by suppressing ghrelin levels (a hormone that stimulates an increase in appetite and favours the accumulation of lipids in fatty tissue). To achieve long-term weight loss, diets must counteract these compensatory mechanisms which encourage weight regain after initial weight loss.
The study clearly demonstrates that the most important factor for weight-loss is the calorie deficit achieved. Both groups lost similar amounts of weight despite the fact than one group was low-carb, and the other was not.

The second point to be made is that any diet that is too restrictive in choice of foods will not be adhered to long enough to bring about long-term success.
It's very important to emphasize that protein was consumed with the cake/chocolate/cookies. Protein helps bring about a feeling of satiety, slows down the digestion and absorption of sugar and therefore reduces the 'negative side-effects' of the chocolate cake.

This diet may not fall under the healthiest plan, however its relative ease to maintain it paid off in the long term, allowing for a longer period of weight-loss.

The pros and cons of the Chocolate Cake Breakfast Study

It is more beneficial to follow an easy-to-adhere-to diet plan that can be maintained over long periods, than following a drastic plan that causes short-term weight-loss and a rebound effect once the diet plan is discontinued.
If you feel that you need a small treat each day in order to maintain your weight-loss plan, then this diet may be ideal for you. If however you feel that once you start the day with a sweet treat, you are going to crave for further portions of cake throughout the day, then you best not go for this option. It is also worth noting that making junk food a mandatory part of your everyday diet could create bad habits in individuals who previously didnt eat such treats every day.

Want to lose weight by adopting healthier eating habits and starting an easy home exercise programme? Then click here for more details.

Do you think such a diet would work for you?  Leave us your comments below! (make sure you're logged into your Facebook account to leave a comment)