Research shows that the wrong breakfast can contribute to weight gain, mainly due to its effect on hunger, blood sugar levels, and metabolism throughout the day.

How does an incorrect breakfast affect body weight?

Breakfast is not just the first meal of the day, but also the one that sets the foundation for your eating habits for the rest of the day. A 2021 study published in The Journal of Clinical Endocrinology & Metabolism showed that people who eat a bigger breakfast and a lighter dinner burn up to 2.5 times more calories than those who do the opposite.

This means that breakfast isn't just a source of energy, but a key factor in regulating body weight. A poorly composed breakfast can cause:

• Faster fluctuations in blood sugar, leading to feelings of hunger soon after eating.
  
• Increased cravings for sweet and fatty snacks.
  
• Slower metabolism and poorer fat processing.

What does a bad breakfast mean?

Many people think it's enough to eat something in the morning, but not all foods are good choices. The most common breakfast mistakes are:

1. Too much sugar
   Popular cereal mixes, even healthy ones, often contain a lot of added sugars. One cup of cornflakes can have up to 12 g of sugar, which is half the recommended daily intake for adults.
   
   
2. Too much processed food
   Packaged croissants, white rolls, and instant porridges contain quickly digestible carbohydrates that rapidly raise blood sugar and cause a quick energy crash.
   
   
3. Lack of protein and fiber
   Meals that only contain simple carbohydrates don’t keep you full for long, so you soon feel the need for another snack.
   
   
4. Skipping breakfast
   If you skip breakfast, the body responds with increased appetite later in the day, which often leads to overeating and poorer dietary choices.

What is the best breakfast?

Research published in the Obesity Journal found that people who eat a high-protein breakfast consume fewer calories during the rest of the day compared to those who eat breakfasts high in sugar or carbohydrates.

So, what should the ideal breakfast look like?

• Contains enough protein (15-20 g), which helps you stay full. Example: Greek yogurt, cottage cheese, eggs, nuts.
  
  
• Rich in fiber (at least 5 g), which helps digestion and prevents hunger. Example: oats, chia seeds, wholegrain products.
  
  
• Low in added sugar – Use natural sweeteners like honey or fruit instead of sugar.

Example of an ideal breakfast

Instead of store-bought cereals with added sugar, prepare a homemade mix:

• 50 g unsweetened oats,
  
• 1 tablespoon flax or chia seeds,
  
• 1 small apple or a handful of berries,
  
• 200 ml Greek yogurt,
  
• 1 teaspoon honey (optional).

Such a meal contains:

• About 350 calories,
  
• 15 g protein,
  
• 10 g fiber,
  
• Less than 5 g added sugar.

What does the research say?

A study by Tel Aviv University showed that people who eat a bigger breakfast and a lighter dinner can control their body weight more easily and have better insulin sensitivity.

Research by the American Heart Association found that people who regularly eat a healthy breakfast reduce their risk of cardiovascular disease by 27%.

The European adolescent nutrition study found that those who skip breakfast tend to consume more sugar and fat throughout the day.

Breakfast is not just a habit, but an important factor for controlling body weight and overall health. If you eat processed, sugary or too many simple carbs in the morning, it can trigger hunger, energy swings, and even weight gain. But by choosing a more balanced meal, rich in protein and fiber, you can boost your metabolism and prevent unnecessary overeating during the day.