It’s been said that breakfast is the most important meal of the day. If you’re looking to lose weight, can…
It’s been said that breakfast is the most important meal of the day. If you’re looking to lose weight, can eating a healthy breakfast have a role in shedding pounds?
The answer: Probably not, but there are still many good reasons to fuel up in the morning if you feel hungry enough.
Research on breakfast and weight loss is inconsistent. A 2020 review published in the journal Obesity found that among seven randomized controlled trials with a total of 425 participants, skipping breakfast led to a weight loss of only one pound over two months.
There are older studies that show an observed relationship between eating breakfast and losing weight, but that doesn’t mean there’s an exact cause and effect, says Jessica Malloy, a registered dietitian and a coach for the New York City-based digital health platform Noom. Future studies on the topic should include large, more diverse population groups and longer follow-up periods, she says.
There is some research that finds time-restricted eating — during which a person consumes calories in a certain time window, such as in 8- to 12-hour time intervals — can promote loss of body fat. This includes those who eat in a later time window and don’t have breakfast, says Sparta, New Jersey-based registered dietitian Erin Palinski-Wade, author of “2 Day Diabetes Diet.”
Time-restricted eating is one form of intermittent fasting, during which you avoid eating during specific time periods.
However, when comparing people who follow a time-restricted eating plan with those who eat in an earlier time window — such as when we might usually have breakfast — eating in the earlier time window helped to improve feelings of satiety after meals and allowed for better portion control, Palinski-Wade explains. Although it was a small study, a 2020 study in the journal Obesity showed this in a trial with 11 adults who were overweight.
[SEE: 11 Tips for Quicker Weight Loss.]
Why Breakfast Is Good for You
Whether you want to lose weight or just stay healthy, there are several good reasons to eat breakfast:
— It can help regulate your appetite the rest of the day, Palinski-Wade says. If …….