Studies have revealed that there is an ideal breakfast you can eat in order to help you lose weight – and it’s nothing to do with the food itself. The study shows the ideal breakfast should provide 20-30% of the recommended daily energy intake.
The recent Spanish study, published in the Journal of Nutrition, Health and Aging, analysed the impact of breakfast on factors like body mass index (BMI) and metabolic health. And according to the findings, it’s not only important how much is eaten during the first meal of the day, but also the quality of the food ingested.
According to infobae, with the ideal breakfast said to be between 20 and 30% of the recommended daily energy intake, this means you should be consuming between 500 and 750 calories for men. For women, this is between 400 and 600.
The reason for this is that it will enough energy for the day’s activities without exceeding the limits necessary to maintain or reduce body weight. The study looked at 383 people aged 55 to 75 who were overweight or obese and it revealed a balanced and nutritious breakfast is associated with better results in terms of body mass and waist circumference.
Breakfast is often called the most important meal of the day
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Experts at eltiempo reveal the study carried out by the Hospital del Mar Medical Research Institute (IMIM) reveals a quality breakfast with the right amount of energy can significantly reduce the risk of cardiovascular diseases too.
The study, published in the Journal of Nutrition, Health and Aging, which followed these 383 participants in the PREDIMED-Plus project, revealed the meal is crucial. “Breakfast is the most important meal of the day, but what matters is what and how you eat it. Eating controlled amounts and ensuring a good nutritional composition is crucial,” explains Professor Álvaro Hernáez, IMIM researcher and author of the work.
According to Hernáez, lead author of the study and a health sciences expert at the Ramon Llull University of Barcelona, the results suggest that both overeating and undereating at breakfast can have negative consequences. During the study, participants were followed for three years with their diet and eating habits assessed as they followed a Mediterranean diet.
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It revealed people who ate too much or too little compared to those who ate a balanced breakfast had a BMI between 2 and 3.5 percent higher, as well as a larger waist circumference, with differences ranging from 2 to 4 percent. Blood tests also showed higher levels of fat in those people whose breakfasts were not adequate, a factor that can increase the risk of developing cardiovascular diseases.
According to Professor Hernáez: “It is essential to eat controlled amounts, neither too much nor too little, and to ensure a good nutritional composition, although our data also show that the quality of the breakfast is associated with better results in cardiovascular risk factors.”
What is a good breakfast?
A balanced breakfast should include sources of protein, complex carbohydrates, healthy fats, vitamins and minerals. Good examples include foods like low-fat dairy products such as Greek yogurt or low-fat cheese as well as whole grains, fruits such as apples, pears or berries and small portions of nuts.
When it comes to drinks, opt for something that is rich in antioxidants like green tea or black tea. You can also opt for natural juices, such as freshly squeezed orange juice, or smoothies made without added sugar.
Flaxseeds are also known as linseeds and add many benefits to your brekkie
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According to experts, this type of breakfast food not only helps to maintain satiety throughout the day, which in turn reduces the temptation to consume caloric snacks, but it also allows you to go into lunch with a more controlled appetite level.
Other key findings from the study shows participants who consumed between 20-30% of their daily energy intake at breakfast showed better results in several risk factors. In addition, these participants had a 2-3.5% lower body mass index and a 2-4% smaller waist circumference.
A significant reduction in triglyceride levels (9-18%) and an increase in HDL cholesterol (4-8.5%) were also observed. This shows that meals which have no added sugars or saturated fats as well as good amounts of protein, high-value fats, fibre and minerals – such as potassium and iron – is associated with a 1.5% lower waist circumference, 4% less triglycerides and 3% more HDL cholesterol.
Concluding, they note research also proves these healthy brekkie habits can contribute to healthy aging, by reducing the risk of metabolic syndrome and associated chronic diseases, and thus improving quality of life.