New evidence supports the long-standing belief that breakfast is truly the most important meal of the day and, in fact, may contribute to weight loss.
A new study published in The Journal of Nutrition examined body weight changes in 65,099 women over three years. Researchers also tracked their breakfast and meal frequency, with one-fourth of the women self-reported eating breakfast every single day.
The study found that between 2008 and 2011, 18.4% of participants gained TK or less. However, according to the results, the rate of weight gain for women who ate a meal in the morning was 7% lower than those who skipped breakfast entirely.
"Regular breakfast may be an important dietary factor for bodyweight change," the study authors concluded. This theory is also supported by some experts, as some dietitians claim that eating within an hour of waking up is the safest way to retain energy levels in the morning.
Another new research showed that consuming a high-protein meal before exercising will help you burn more fat and keep you satisfied during your workout session, indicating that eating a healthy breakfast before sweating can be a positive idea for your health and weight loss efforts.
Breakfast and Weight Loss
From portion management to maintaining glucose energy levels controlled, eating a healthy breakfast can be a valuable method for weight loss:
Eating a high protein breakfast can help avoid late-morning cravings. These cravings can lead to unsafe food binges where the only food available is high-calorie snack food from vending machines or fast-food restaurants. These foods are likely to be high in sugar, starch (leaving you hungry again shortly after you have eaten), and calories.
Emphasizes Portion Control
Having a modest breakfast and a small lunch during the day will help to improve portion control. Eating reasonable portions is not only a smart way to lose weight, but it is also the most efficient way to manage your weight until you have met your target.
Keeps You Satiated
Having a balanced breakfast of lean protein and a diet-friendly whole grain would help you feel full and relaxed all day. Both protein and fiber-which help sustain stable blood sugar levels-take longer to digest, which helps you stay satisfied over longer periods.
While it's necessary to fuel the body in the morning, finding the right, nutritious food is crucial.