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

How does a wrong breakfast affect weight?

Breakfast is not only the first meal of the day but also sets the foundation for eating habits for the rest of the day. A study from 2021 published in The Journal of Clinical Endocrinology & Metabolism showed that people who have a larger breakfast and a smaller dinner burn up to 2.5 times more calories than those who do the opposite.

This means that breakfast is not only a source of energy but also a crucial factor in weight management. A poorly composed breakfast can cause:

• Rapid blood sugar fluctuations leading to hunger soon after the meal.
  
• Increased cravings for sweet and fatty snacks.
  
• Slower metabolism and poorer fat metabolism.

What constitutes a poor breakfast?

Many people believe that consuming something in the morning is enough, but not all food choices are good. The most common breakfast mistakes include:

1. Too much sugar
   Popular cereal mixes, even the healthy ones, often contain a lot of added sugar. One cup of corn flakes can contain up to 12 g of sugar, which is half of the recommended daily intake for adults.
   
   
2. Too much processed food
   Packaged pastries, white bread, and instant cereals contain fast-digesting carbohydrates that quickly raise blood sugar levels and cause a rapid drop in energy.
   
   
3. Lack of proteins and fibers
   Meals that contain only simple carbohydrates do not satiate for long, leading to the need for a snack shortly after.
   
   
4. Skipping breakfast
   Skipping breakfast leads to increased appetite later in the day, often resulting in overeating and poorer dietary choices.

What is the best breakfast?

A study published in the Obesity Journal found that people who consume a high-protein breakfast eat fewer calories throughout the day compared to those who have a breakfast high in sugar or carbohydrates.

So, what should an ideal breakfast consist of?

• Contain enough proteins (15-20 g) to help maintain satiety. Examples: Greek yogurt, cottage cheese, eggs, nuts.
  
  
• Rich in fiber (at least 5 g) to aid digestion and prevent hunger. Examples: oatmeal, chia seeds, whole grain products.
  
  
• Low added sugar content - Use natural sweeteners like honey or fruit.

Example of an ideal breakfast

Instead of buying cereals with added sugar, make a homemade mix instead:

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

This meal contains:

• Approximately 350 calories,
  
• 15 g of proteins,
  
• 10 g of fiber,
  
• Less than 5 g of added sugar.

What do studies say?

A study from the University of Tel Aviv showed that people who consume a larger breakfast and a smaller dinner find it easier to control their weight and have improved insulin sensitivity.

A study by the American Heart Association found that people who regularly eat a healthy breakfast reduce the risk of cardiovascular diseases by 27%.

An European study on the diet of adolescents found that those who skip breakfast tend to consume higher amounts of sugar and fat throughout the day.

Breakfast is not just a habit but an important factor in weight control and overall health. If you consume processed, sugary, or overly simple carbohydrates in the morning, it can lead to hunger, energy fluctuations, and even weight gain. By choosing a more balanced meal rich in proteins and fibers, you can improve your metabolism and prevent unnecessary overeating throughout the day.