“Most people need to eat a bigger breakfast,” Gochnour says. “Even on a calorie deficit of 1,500 calories, you still can have 3,500 calorie meals.”
A 2012 study found that dieters who ate a large breakfast that included a sweet dessert lost 37 pounds more over a period of eight months than people who consumed the same number of calories during the day but had a small low-carb diet.
But nutritionists are not convinced. Dr. Young says she “totally disagrees” because some people just can’t have sugar and having a sugary treat in the morning is likely to make you crave more sweets throughout the day.
“Just like any diet,” Gochnour says, “If you are consuming fewer calories at the end of the day and a dessert fits in that, then more power to you.” But there are more nutrient dense ways to fuel your body than having dessert, and when on a calorie deficit, nutrient density is really your best friend, he adds. “So why would you want to ignore it?