Liz Josefsberg’s ‘Breakfast Challenge’

Every person’s breakfast needs are different. There’s research supporting weight loss on a breakfast-free diet. There are also studies linking weight loss with morning meals. To find out what kind of breakfast strate y is right for you, Josefsberg recomme

1

Each day for four days, eat a different type of breakfast: no breakfast, a small breakfast, a medium breakfast and a large breakfast. For Days 2 through 4, stay within a range of about 20 to 35 grams of carbs and 250 to 500 calories.

2

Make all of your breakfasts relatively high in protein and fat, but low in carbs. Eat similar foods each day but adjust the amounts to hit the target carb count — about 20 grams for a small-breakfast day and 35 grams for a large-breakfast day. For example, if you eat a breakfast parfait made with yogurt, fresh berries and granola, the quantities of each ingredient will vary depending on the day.

3

Record your results on a notepad or spreadsheet: Throughout the day, take a moment to assess how you’re feeling, both physically and mentally. These check-ins should happen at 10 a.m., lunchtime, 3 p.m., dinnertime, 8 p.m. and bedtime. Note your energy level, your hunger level and the amount you eat for snacks and other meals. Note if you’re experiencing headaches, moodiness or lethargy.

4

After testing the four different breakfast strategies, reflect on which one seems best for you and write it down in your notepad or spreadsheet. Use these results to inform your future meal-planning.