Lose weight: Eating a big breakfast can help with weight loss
Scientific research has shown that people who breakfast skip or high calorie intake shift from morning to evening, increased Hunger demonstrate. In addition, skipping the morning meal also leads to lower energy expenditure. On the contrary, a bigger breakfast is better saturation and can thus at Lose weight Help.
If you want to lose weight, of course you need to reduce your daily calorie intake. Some people do this by eating only a small breakfast or skipping the morning meal altogether. But that can be counterproductive. A large breakfast may indirectly promote weight loss through greater appetite suppression, according to a study published in the journal Cell Metabolism.
Skipping breakfast is not a good idea
Some people do not eat in the morning because they are in a hurry or want to lose weight, but they are not doing their health any good. Scientific studies have shown that skipping breakfast is a health risk.
And like diet strategy this method doesn’t work either. This is suggested by a study published in “Cell Metabolism” in which 30 obese/overweight participants underwent two four-week reduction diets.
As the Federal Center for Nutrition (BZfE) explains in its statement, both groups were provided with a standardized basic diet, with energy intake equally divided between breakfast, lunch and dinner.
In the first four-week phase of the investigation, the recorded subjects were then distributed kilocalories in the first group, 45 percent for breakfast, 35 percent for lunch, and 20 percent for dinner.
In the second group, the distribution was 20 percent breakfast, 35 percent lunch, and 45 percent dinner. All food and drink was provided so that nutrient composition was always the same: 30 percent protein, 35 percent carbohydrates, and 35 percent fat.
The first four weeks were followed by a seven-day washout period, during which basic diet was offered, and in the second four-week intervention phase, the groups then exchanged the respective diet.
That feel hungry of the subjects was asked several times a day using a visual scale from 0 to 100.
Significantly less hunger
According to the information, participants with richer evening meals (45 percent energy) were twice as likely to report a value over 50, which was rated as “hungry.” Participants who ate breakfast as a larger meal (also 45 percent) reported significantly less Hunger.
In addition to the subjective assessment, changes were also made in the two most important regulators of appetite Hormone leptin and ghrelin were examd. The level of leptin signals satiety and the higher level of ghrelin induces feelings of hunger.
Late meals led to a decrease in leptin and the ghrelin-to-leptin ratio, which could explain why the subjects felt hungry and overwhelmed. strong appetite developed.
help with weight loss
“Participants reported that on days they ate a larger breakfast, their appetite was better controlled and they felt fuller for the rest of the day.”explains lead study author Professor Alexandra Johnstone, an appetite control researcher at the University of Aberdeen’s Rowett Institute, according to a statement published on EurekAlert!.
“We know that appetite control is important for achieving weight loss, and our study suggests that those who consumed the most calories in the morning less hungry compared to those who ate more calories in the evening”according to the researcher.
According to experts, the intake of daily calories at a certain time of day does not have a direct effect on weight loss, but with regard to the feeling of hunger, it does not seem to matter when the calories are consumed.
Larger saturation and less hunger after a large breakfast could contribute to behavioral changes—an overall reduced caloric intake—that would promote greater weight loss.
Previous scientific studies have also provided evidence that a hearty breakfast can help you lose weight. This is especially effective with a warm breakfast as it can prevent food cravings. A post from the Cleveland Clinic (USA) summarizes some breakfast ideas that help with weight loss. (advertisement)
Author and source information
This text meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health professionals.
- Ruddick-Collins et al.: Timing of daily caloric intake affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity; in: Cell Metabolism, (veröffentlicht: 09.09.2022), Cell Metabolism
- Federal Center for Nutrition: Does a Bigger Breakfast Equal Better Dietary Success?, (Accessed: November 9, 2022), Federal Center for Nutrition
- Cell Press: Frontloading calories during the day reduces hunger but does not affect weight loss, (Abruf: 09/11/2022), EurekAlert!
- Cleveland Clinic: How to build a healthy breakfast for weight loss, (Abruf: 09/11/2022), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a doctor’s visit.