Big Breakfast = Big Weight Loss?

As a medical reporter, I've heard it and said it many times: It’s important to eat breakfast! But I confess: I sometimes don't practice what I preach. This morning, for example, guess what I had for breakfast? A piece of cheese and bread from our prop table as I was running between live shots. So trust me, I know, eating healthy can be hard.

Ironically, that piece of cheese and bread were part of a segment we did on new research that suggests having a big breakfast with carbs and lean protein, and even a piece of chocolate, will help keep your appetite in check all day and help you lose weight. Yes, you read that right, chocolate for breakfast.

Researchers at Virginia Commonwealth University studied sedentary, obese women eating a big breakfast with those who ate a low-carb breakfast. They found at the end of the eight-month trial, women eating the big breakfast lost an average of almost 40 pounds, compared with only nine pounds lost by the low-carb breakfast group.

The key, according to the study authors, was that the “big breakfast” eaters were able to fight off cravings and feel as if they were not depriving themselves. Some nutrition experts are questioning the validity of the study, but all them agree that eating a healthy breakfast is key to losing weight. Here are some other tips:

1) READ THOSE LABELS - Look for breakfast cereals that provide at least 6 grams of fiber per serving. But make sure your choice is low in sugar (less than 10 grams per serving) says Harvard Men's Health Watch. Add nonfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal.

2) GET THE MOST FROM YOUR CARBS - Harvard Men's Health Watch also suggests sticking to whole-grain or pumpernickel breads for toast, opt for trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanols, which help reduce LDL, or “bad” cholesterol.”

3) EAT IN THREES - Mayo Clinic registered dietitian Katherine Zeratsky, suggests choosing one item from at least three of the following four food groups:

* Fruits and vegetables. Consider fresh, whole fruits and vegetables, fruit or vegetable smoothies, or 100 percent juice without added sugar.

* Grains. Choose whole-grain rolls, bagels, hot or cold whole-grain cereals, or low-fat bran muffins.

* Dairy. Consider skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses.

* Protein. Choose hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.

For more tips on how to become more empowered in your health choices, check out my column at CNN.com/empowered patient