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In a recently conducted study, sedentary, obese women lost almost five times as much weight on the ‘big breakfast’ diet compared to women following a traditional, restrictive low-carbohydrate diet. As per the IMA, having a good breakfast made up of carbohydrates and lean protein, can help lessen cravings and hunger during the rest of the day, which can lead to significant weight loss.

Eating breakfast with high glycemic foods may be harmful. After eating cereals or a doughnut, the blood sugar and insulin levels spike. Once this blood sugar is used up, the body will still have excess insulin circulating, which leads to hunger pangs and craving for carbohydrates.

Here are some tips for smarter snacking.

• Go for the grain whole-grain snacks and whole-grain cereals can give you some energy with staying power.
• Repurpose food. Many breakfast foods can be repurposed as a nutritious snack later in the day.
• Try a hi-low combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
• Go nuts. Unsalted nuts and seeds make for great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full.
• Snack mindfully. Don’t eat your snack while doing something else like surfing the web, watching TV, or working at your desk.
• Carry healthy snacks. Carry a small bag of healthful snacks in your pocket or purse to avoid unhealthy snacking at work.

— Courtesy Indian Medical Association