The breakfast mistake you should never make if you’re trying to lose weight – as scientists warn of health risks
THERE’S a big divide when it comes to breakfast habits – especially where weight loss is concerned.
Whether you’re a devoted breakfast eater or a die-hard skipper, there’s no shortage of evidence to support your stance on what is better for shedding the pounds.
There’s plenty of research to suggest that a big breakfast can stop you from overeating late on in the day.
Some experts, including Tim Spector, argue that skipping or delaying breakfast to 11am can aid weight loss, by putting your body in a fasting fat-burning mode.
But new Spanish research adds to the argument that eating a balanced breakfast may be key to shedding pounds.
Dieters should aim to consume between 20 to 30 per cent of their daily calorie intake at breakfast, the researchers discovered.
They found those who ate the “sweet spot” of calories at breakfast had a lower body mass index (BMI) than those who ate too little or too much.
The sweet spot being 500-750 calories for men and 400-600 for women.
A hefty full English breakfast, which can top nearly 900 calories, packs in too many for those looking to stay in the healthy range.
On the other hand, a simple yoghurt with fruit could have as few as 120 calories.
For women, a 350-calorie bowl of overnight oats with a dollop of peanut butter and some fruit provides a solid middle ground.
In the latest study, published in The Journal of Nutrition, Health and Aging, scientists compared the diet and health data of 383 adults aged 55-75 at a hospital in Barcelona.
Those who ate too little or too much for breakfast had worse health outcomes than those who ate the right amount.
Specifically, their BMI was 2 to 3.5 per cent higher, and their waist circumference was 2 to 4 per cent larger compared to those who ate the ideal amount of calories.
Having a larger BMI suggests increased fat around vital organs, which can raise the risk of heart disease.
The scientists also examined the quality of the breakfasts.
Those who ate unhealthy foods, such as fried meats, high in fat, salt, and sugar, saw even worse results.
High-fat breakfasts were linked to higher triglyceride levels, a risk factor for heart disease, and lower levels of HDL (the “good” cholesterol).
On the other hand, healthier breakfasts – such as those packed with whole grains like brown bread and vegetables – promoted better overall health.
Healthy breakfast ideas
Whilst a bowl of cereal might offer a quick breakfast solution, there are other speedy options that will give you more energy and less of the sugar rush.
“A go-to breakfast option for a busy morning is to prepare some overnight oats the night before. The options for flavouring are endless,” says Rachel Butler, a nutritionist and Head of Nutrition at Third Space.
“It’s quick and really easy to have on the move if you take your breakfast to work with you. Kids will love to get creative with their own topping choices too!”
For each serving, place half a cup of oats in a container. Add the milk of your choice and ensure the oats are completely covered as they’ll soak up a lot of the liquid.
“I like to add cinnamon, some grated apple (if there’s time) and some desiccated coconut at this stage,” says Rachel.
“Pop the lid on the container and leave in the fridge overnight. In the morning, add the toppings of your choice and you’re good to go.”
Topping options include Greek yoghurt, berries (fresh or frozen), seeds, nuts, nut butter, cinnamon and raisins.
Rachel adds: “If you are going from relying on a sugary cereal for breakfast every day, then a complete overhaul and clearing the cupboards of all sweet treats is unlikely to be a realistic lifestyle change.”
Instead, she suggests reducing either the frequency that you are making that choice – perhaps switching from daily to three times a week and reducing the portion size and perhaps adding in some nutrient sense options instead such as adding some chopped banana, mixing with a more fibrous cereal choice or adding a spoonful of yoghurt.
NHS recipes
Skipping breakfast
Perhaps the most intriguing finding was about those who ate too little for breakfast.
While you might assume skipping breakfast or eating too little would lead to weight loss or improved health, the study found the opposite.
Participants who ate too little in the morning had higher fat levels in their blood and larger waist circumferences, much like those who ate too much.
The researchers suggest this could be because people who skip breakfast tend to snack more throughout the day, leading to higher overall calorie intake.
Meanwhile. those who ate a balanced breakfast felt fuller and were less likely to overeat later in the day.
Professor Álvaro Hernáez, an author of the study and expert in health sciences at Ramon Llull University said: “Breakfast is the most important meal of the day, but what and how you eat it matters.”
“Eating controlled amounts – not too much or too little- and ensuring good nutritional composition is crucial.
“Our data show that quality is associated with better cardiovascular risk factor outcomes.
“It’s as important to have breakfast as it is to have a quality one.”