Consume the dish that helps you maintain a healthy weight.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Overview
Choosing to skip a meal may appear to be a strategy for managing your food consumption, but studies indicate that it can hinder your weight control efforts. Breakfast is a crucial meal that should not be missed if you aim to maintain a healthy waistline. Here is the breakdown...
Recent research conducted at the University of Bath in England suggests that the significance of breakfast lies in the post-meal activities rather than the specific food or eating habits. The study, focusing on the impact of breakfast on physical activity in individuals with obesity, revealed that consuming breakfast could enhance health by promoting morning activity.
Although the study did not show significant weight loss among participants who had breakfast during the six-week trial, it did demonstrate that those who consumed breakfast engaged in more physical activity and consumed less food throughout the day. Additionally, they exhibited improved insulin sensitivity compared to individuals who skipped breakfast, leading to better blood sugar control and reduced diabetes risk.
Another study at Bath highlighted that individuals with normal weight who regularly ate breakfast maintained more stable blood sugar levels throughout the day compared to those who skipped breakfast. Moreover, when these individuals exercised, they burned more calories than when they didn't eat breakfast.
Breakfast for Weight Management
A study carried out at Cornell University strongly supports the role of breakfast in weight maintenance. Researchers analyzed the breakfast habits of individuals who effectively managed their weight without struggling with their waistlines. They observed that a small percentage of these individuals skipped breakfast, while the majority typically consumed this meal.
Researcher Anna-Leena Vuorinen noted, "One significant finding from this study is the high percentage of weight-maintaining individuals who prioritize breakfast consumption, aligning with previous research emphasizing the importance of breakfast. Notably, they not only ate breakfast but also opted for nutritious choices such as fruits, vegetables, and surprisingly, eggs."
Optimal Breakfast Choices
Studies recommend including protein-rich foods like eggs and meat in your breakfast for various benefits. A study at the University of Missouri-Columbia revealed that a protein-rich breakfast boosts dopamine neurotransmitters in the brain, leading to increased meal satisfaction and aiding in curbing food cravings and overeating throughout the day.
Researcher Heather Leidy explained, "Our findings indicate a notable reduction in cravings for sweet foods after consuming breakfast, especially meals high in protein. Such breakfast choices also diminish cravings for savory or high-fat foods. Conversely, skipping breakfast tends to elevate these cravings later in the day."
Eating breakfast, especially one rich in protein, can counteract the tendency to overeat driven by constant exposure to food advertisements. Studies suggest that a protein intake of 25 to 30 grams at breakfast, equivalent to an egg (6 grams) and 3 ounces of meat (22 grams), can help regulate blood sugar levels and support weight management.
Therefore, consider starting your day with a protein-packed meal. A high-protein breakfast can enhance satiety throughout the day and aid in more manageable weight control.
