Can breakfast help you lose weight?

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Breakfast causes weight gain is still a controversial issue, However, the benefits that breakfast brings are not disputed. Choose foods for breakfast in a healthy way so as not to gain weight and still provide enough nutrients for the body.

1. Can breakfast help you lose weight?

Previously, some studies suggested that eating breakfast could help promote weight loss, while skipping breakfast could lead to weight gain. In fact, this issue is very controversial.
Some nutritionists say that you should eat breakfast. But that doesn't mean you should eat a whole bunch of pancakes and a plate of bacon. We need to look at breakfast in terms of the type of food we eat and the number of calories we get after breakfast.
In some studies, scientists found that people who eat breakfast tend to consume more calories per day than those who skip it. On average, breakfast eaters ate 260 more calories per day, meaning they couldn't snack significantly more at other meals even though they consumed the extra calories in the morning. The authors also found that breakfast eaters tended to be slightly heavier than those who didn't. On average, those who ate breakfast weighed 0.44 kg (15.5 ounces) more. But does this mean that breakfast is unhealthy? Incorrect. Eating breakfast regularly may have other important effects, such as improving focus and attention in children, but caution should be exercised when recommending breakfast for weight loss in adults.
The authors agree that more research is needed to examine breakfast's role in weight control. The authors warn that the available data on this topic is of limited quality. For example, most of the clinical trials they review include small numbers of participants. Only two of the trials included more than 50 people. The average length of the trials was also short. They were conducted over a period of 2 to 16 weeks, providing no evidence of a long-term effect of breakfast habits. Results also vary from test to test.

2. What role does breakfast play?

If you wait hours after waking up to eat, your blood sugar may drop. Certain hunger hormones may also be affected. As a result, you may be hungry at lunchtime, or even hungry before it's lunchtime. And when you're really hungry, you're less likely to make healthy choices for your meals, and you may end up eating more calories and fat than you intended, which makes it harder to lose weight.
Breakfast provides energy: Imagine, our body is like a car, to go far we must have fuel, so does our body. Skipping breakfast means your body doesn't get the nutrients and calories it needs to function during the day. When your energy levels are high, you're more likely to make good choices for your body, like exercising and cooking healthy meals at home, rather than choosing fast food.
Boost your health: Breakfast tends to go hand in hand with a healthy lifestyle. It may even reduce the incidence of diseases like heart disease and diabetes.
Breakfast can help meet nutritional needs: Eating breakfast is unlikely to help with weight loss, but it may have other benefits. It gives the body a chance to get some of the essential vitamins, minerals and nutrients it needs for optimal health.

3. How to eat to lose weight

Choice of protein and fiber. Protein-rich foods (like eggs) and foods high in fiber (like oatmeal and whole grains) are great options for weight loss and keeping it off. They fill you up and make you feel fuller for longer. Even an apple and a slice of string cheese, or a hard-boiled egg with slices of carrot and celery can get you through breakfast to snack or midday lunch.
The number of calories you should eat depends on your height, weight, weight loss goals and activity level. Even so, you should eat at least 250 to 300 calories for breakfast. If you're an active man, that number can go up to 500 to 600 calories.

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Reference source: webmd.com; healthline.com