The perfect breakfast for weight loss isn’t about the food itself, but rather the energy it provides – and there’s a certain amount of calories that will help with this, a study has found. The research suggests an ideal breakfast should account for 20-30% of your daily energy intake.
This Spanish study, published in the Journal of Nutrition, Health and Aging, examined the effects of breakfast on factors such as body mass index (BMI) and metabolic health. The findings suggest that not only the quantity but also the quality of the first meal of the day is crucial.
According to infobae, this recommended intake means men should consume between 500 and 750 calories for breakfast, while women should aim for between 400 and 600. This will provide sufficient energy for the day’s activities without exceeding the necessary limits to maintain or reduce body weight.
The study, which involved 383 overweight or obese participants aged 55 to 75, found that a balanced and nutritious breakfast is linked with better results in terms of body mass and waist circumference. Experts at eltiempo reveal that the study, conducted by the Hospital del Mar Medical Research Institute (IMIM), shows a quality breakfast with the right amount of energy can significantly lower the risk of cardiovascular diseases too.
The pivotal role of breakfast in maintaining a healthy lifestyle has been highlighted in recent research published in the Journal of Nutrition, Health and Aging. According to a study that tracked 383 participants in the PREDIMED-Plus project, nailing your first meal is essential.
“Breakfast is the most important meal of the day, but what matters is what and how you eat it. Eating controlled amounts and ensuring a good nutritional composition is crucial,” said Professor Álvaro Hernáez from IMIM, who led the research. The Barcelona-based Ramon Llull University health sciences expert further stated the study showed that inconsistent eating patterns at breakfast can lead to adverse health effects.
Over the course of three years, the investigation monitored individuals adopting a Mediterranean diet, analysing their dietary habits. Findings indicated those with disproportionate breakfast portions experienced a BMI increase of 2 to 3.5 percent higher, along with a notable increase in waist circumference, compared to counterparts consuming a balanced breakfast.
Additionally, blood test results identified elevated lipid levels in participants who skimped on or overindulged in breakfast, highlighting a potential uptick in cardiovascular risk. Professor Hernáez stressed the importance of portion control and nutrition.
He added: “It is essential to eat controlled amounts, neither too much nor too little, and to ensure a good nutritional composition, although our data also show that the quality of the breakfast is associated with better results in cardiovascular risk factors.”
What is a good breakfast?
A balanced morning meal should incorporate protein, complex carbohydrates, healthy fats, and a variety of vitamins and minerals. Ideal choices include low-fat dairy products like Greek yogurt or low-fat cheese, whole grains, fruits such as apples, pears or berries, and a small serving of nuts.
For drinks go for antioxidant-rich options like green tea or black tea, freshly squeezed orange juice, or sugar-free smoothies. Experts suggest that this kind of breakfast not only helps maintain fullness throughout the day, reducing the urge to snack on high-calorie foods, but also leads to a more controlled appetite by lunchtime.
The study further revealed that participants who consumed 20-30% of their daily energy intake at breakfast had improved results in several risk factors. These individuals had a 2-3.5% lower body mass index and a 2-4% smaller waist circumference.
Notably, they also experienced a significant decrease in triglyceride levels (9-18%) and an increase in HDL cholesterol (4-8.5%). This suggests that meals free from added sugars or saturated fats, and rich in protein, high-quality fats, fibre, and minerals – such as potassium and iron – are associated with a 1.5% reduction in waist circumference, 4% less triglycerides, and 3% more HDL cholesterol.
Concluding their findings, they highlight that research also shows these healthy breakfast habits can contribute to healthier ageing by reducing the risk of metabolic syndrome and related chronic diseases, thereby enhancing life quality.