Outsmart Your Appetite!

Pass on that second McMuffin. A small breakfast helps you stick to a regular-sized lunch, finds a new study presented at the 20th European Congress on Obesity.

Researchers found that when obese people ate a small morning meal (about 420 calories), it was sufficient enough to stave off hunger pangs and stop the eaters from overcompensating at lunch. (Participants ate the same amount of calories in the afternoon as they would have following bigger breakfasts.)

But why didn't a (relatively) tiny breakfast lead to a larger appetite? It may be because you can outsmart your stomach, says lead study author Susan Jebb, Ph.D., of the Medical Research Council in Cambridge, UK. In Jebb's study, eaters also had two larger portion sizes on previous occasions, but all meals were the same: cereal, scrambled eggs, ham, whole-grain toast and butter, and fruit juice. So the research suggests that small reductions in portion size can help control weight, Jebb says.

The trick is to fill up your plate with foods that keep you full, like the eggs (a good source of protein) and cereal (good fiber) in the study. Downsize your breakfast with the "Eggs Beneficial Breakfast Sandwich," from Men's Health's Healthy Recipe Finder.

What you’ll need:

• 1 large whole egg
• 3 large egg whites
• 1 tsp ground flaxseed
• 2 slices whole-wheat bread, toasted
• 1 slice Canadian bacon
• 1 tomato, sliced, or 1 green bell pepper, sliced

Start out by scrambling the whole egg and egg whites in a bowl, adding the flaxseed to the mixture as you go. Toss it in a nonstick skillet treated with vegetable-oil spray, and fry until cooked. Then, dump your creation onto the toast and add the bacon, tomato, and pepper.

The whole breakfast tops off at around 350 calories, and you'll rack up serious protein (32 grams) and fiber (7 grams) to help you stay satisfied until your next meal.

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