Perfect breakfast that helps both men and women lose weight
What to eat for breakfast to lose weight (Illustrative photo: freepik.com)
Studies have shown that there is an ideal breakfast that can help you lose weight, and it is not related to the food itself. The study indicates that the ideal meal should provide 20-30% of the recommended daily energy intake, reports infobae.
What should the perfect breakfast be like
A recent Spanish study analyzed the impact of breakfast on factors such as body mass index (BMI) and metabolic health. According to the findings, it is not only important how much is consumed during the first meal of the day but also the quality of the food consumed.
According to scientists, the ideal breakfast should account for 20-30% of the recommended daily energy intake. This means that men should consume between 500 and 750 calories, while women should consume between 400 and 600.
The reason for this is that this amount is enough to fuel daily activity without exceeding the limits necessary to maintain or reduce body weight. The study involved 383 individuals aged 55 to 75 with overweight or obese, and it was found that a balanced and nutritious breakfast was associated with better results in terms of body weight and waist circumference.
"Breakfast is the most important meal of the day, but what and how you eat matters. Consuming food in controlled amounts and ensuring the right nutritional composition is crucial," explained Professor Álvaro Hernáez.
According to him, the results suggest that both overeating and under-eating during breakfast can have negative consequences. The participants were observed for three years, assessing their diet and eating habits while following a Mediterranean diet.
What is a good breakfast
A balanced breakfast should include sources of protein, complex carbohydrates, healthy fats, vitamins, and minerals. Good examples include low-fat dairy products like Greek yogurt or low-fat cheese, as well as whole grains, fruits such as apples, pears, or berries, and small portions of nuts.
As for drinks, choose those that are rich in antioxidants, such as green or black tea. You can also opt for natural juices, like freshly squeezed orange juice, or smoothies made without added sugar.
According to experts, this type of breakfast not only helps keep you full throughout the day, which, in turn, reduces the temptation to snack on calorie-dense treats.
Learn about the 5 worst breakfasts for your health that we are accustomed to.
We also discussed 6 foods that you should avoid eating after the age of 65.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
