Can eating a big breakfast help you lose weight?

If you’re asking yourself if eating a big breakfast can help you lose weight than the answer is no, it does not.

But is it okay to eat a big breakfast? Yes.

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Can I lose weight eating a big breakfast?
What to eat for breakfast?
Example of a good breakfast

Can I lose weight eating a big breakfast?

According to a study made in the USA eating a lot in the morning is not so much beneficial to weight loss as it is claimed to be. The article was published in Nutrition Journal.

Big breakfast Scientists claim that eating bigger and more energy-full morning meals did not contribute to additional weight loss.

What did the study show?

The study participants were separated in to two groups. First group had 5 meals in one day and had just a little something for breakfast. Remaining 4 meals were big.

Second group had also 5 meals per day. They had a big breakfast along with other 4 meals, which were also big.

The only difference between the two groups was that the first group consumed fewer calories (energy) in one day and hence lost more weight than the other group that had overall a higher calorie intake per day – because of the bigger breakfast.

Scientists concluded that the main factor for successful weight loss is still the amount of calories you intake per day; so eating a bigger or smaller breakfast does not play an important role here. Which is actually quite logical.

The most important factor for losing weight the following ratio – the amount of calories you intake per day versus the amount of calories your burn per day.

What to eat for breakfast?

First of all, you need to eat breakfast every day. No excuses like “I don’t have time for breakfast” or “I don’t feel like eating in the morning” etc.

Here’s some good examples of quickly made and healthy breakfasts.

Examples of what to eat for breakfast.

5 most typical excuses not to eat breakfast and 5 good breakfast ideas.

Excuse no. 1: I don’t have time for breakfast.

Sure, you’re a busy person. If possible, prepare your breakfast the night before. Hey, breakfast doesn’t necessarily need to be cooked.

You can take your prepared breakfast with you and eat at the earliest opportunity (while you wait for green light in a car or while riding a subway to work).

Example breakfast no. 1:

  • Whole wheat bread roll with peanut butter, banana and natural orange juice in a plastic bottle.
  • Integral biscuits with yoghurt.
  • Cereal and an apple.
  • Excuse no. 2: I am not so hungry in the morning.

    If you are not hungry in the morning, your evening meal was likely too big (too high in calories). Meals should be moderate in quantity (moderate calories) so that after eating you still have a little reserve in your stomach. In other words, you should only be three thirds full.

    Also note that evening meal should be low in calories. Avoid late night snacks too.

    Example breakfast no. 2:

  • Pour yogurt over cereals and add a tablespoon of honey.
  • Blend milk, various fruits and seeds (flax-seed, pumpkin seeds, sesame seeds) into a smoothie.
  • Eat a bigger banana and drink one cup of non-fat milk.
  • Integral toast with jam that has no added sugar and drink one cup of tea.
  • A slice of rye bread with nonfat cheese, drink a 100-percent fruit juice (made of oranges, apples).
  • Excuse no. 3: I do not like any of the above food.

    If you do not like any of the above mentioned food you are obviously very picky. Just eat something else then. You can always find an appropriate food that contains all the essential nutrients you need and will be delicious to you, you just need to search for it. Here’s some suggestions for you.

    Somewhat non-traditional breakfast can be a tomato soup, cottage cheese with fruit, slice of pie, pancakes, etc..

    Excuse no. 4: I’m on a diet!

    Although you wish to lose some weight, skipping meals, especially breakfast, is not the right approach to achieve your goal. Studies show that those who are waging a battle with their own weight most often skip breakfast and / or dinner.

    If you let your body starve by skipping meals this will have a negative effect on your mood, health and weight.

    Excuse no. 5: If I eat in the morning then I am hungry through the whole day.

    The answer as to why you are hungry through the day if you eat large breakfast lies in the energy value of your breakfast.

    If it is too small and only contains let’s say 100 calories (for example an apple) it might be enough to start the digestive processes in your body, but it is not enough to satisfy your appetite needs. A feeling of hunger will persist.

    If you eat a big breakfast that contains let’s say 500 calories you will feel satisfied and the need for food during the day will be reduced.

    Such breakfast has a good effect on your appetite and therefore helps with weight loss.

    An example of a breakfast with 500 calories:

  • 1 cup orange juice (200 ml): 220 kcal
  • 60 g (2 oz) of cereals: 100 kcal
  • 1 cup low-fat milk (200 ml): 100 kcal
  • 1 small banana: 80 calories
  • The total energy value: 500 kcal
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