The truth about breakfast and weight loss

It can feel like there are 2 types of people in the world: those who leap out of bed starving, and those who can’t face food until a more civilised hour.

But when it comes to losing weight, is breakfast really the battleground it’s often made out to be?

The link between breakfast and weight loss is complex. Some research suggests that eating in the morning may support weight management¹, while other studies find little to no effect.²

So, is breakfast truly the most important meal of the day? Bupa dietitian Talia Sparks separates fact from myth and explains what the evidence really says about breakfast and weight loss.

Yes, eating breakfast, even something small, gives your body fuel to perform as it needs to, whether that’s at work, the gym or dropping the kids off at school.

“We want to make sure we are including a source of protein and fibre as these are the nutrients that are best at keeping us fuller for longer,” says accredited Bupa dietitian Talia Sparks. “They provide sustained energy release, which is helpful for weight management, reduced snacking and productivity.

Yes, when hunger pangs strike, they likely won’t be whispering “carrot sticks” in your ear.

“When the body is inadequately fuelled, it sends signals to the brain, encouraging us to reach for energy-dense foods such as chocolates, chips and biscuits,” says Talia. “By eating a well-balanced breakfast that contains a source of protein, low GI carbohydrate and healthy fats, we are fuelling our bodies from the get go and preventing unhealthy food choices later in the day.”

Not necessarily.

Breakfast ‘breaks’ your overnight ‘fast’ but many of us don’t fancy a plateful of food as soon as the alarm goes off, and that’s okay.

“I am pro breakfast, but not in the way you might think!” says Talia. “I believe listening to your body and your hunger cues is very important, so whether breakfast is at 7am as soon as you wake up, or at 10am in the office, do whatever suits you.”

Talia’s tip is to make sure the meal is well-balanced, with a source of protein to start you on the right foot (read on for more on that).

Yes, but it’s not only breakfast that does that. When we eat, there is a process that occurs, dubbed the thermic effect of food (TEF). TEF explains how the body uses calories to digest, absorb and store the nutrients from food.

“All these processes cause our metabolism to increase as we use more energy,” says Talia. “Therefore, this process happens every time we eat, not just at breakfast!”

Tip: TEF is more effective when protein is consumed, so make sure your breakfast (and ideally all meals) include some protein for an extra boost.

Yes, but the main premise of weight loss through intermittent fasting, as with pretty much every other method, is to eat less and create a calorie deficit.

Intermittent fasting can therefore be a helpful tool for weight loss, when done correctly.

“People commonly skip breakfast and leave their eating window open to include lunch and dinner. If this works for you, great!” says Talia. “However, if you feel sluggish, have difficulty concentrating and find yourself snacking or grazing in the afternoon or after dinner, changing your eating pattern to include a small breakfast meal may be beneficial.”

“Skipping meals is not something I would recommend as it means there are less opportunities to get in essential nutrients such as protein, vitamins and minerals.”

A coffee and a croissant are going to have very different consequences on your satiety, metabolism, blood sugar and energy levels compared to having a coffee alongside an omelette on wholegrain bread.

Talia advises that if you’re trying to drop a few kilos, or maintain a healthy bodyweight, breakfast should include a source of protein, low GI carbohydrates and ideally a source of healthy fats. Some examples include:

• A fruit smoothie made with fruit (fresh or frozen), high protein yoghurt, LSA (linseeds, sunflower seeds, almonds) mix or chia seeds and low-fat milk.
• An omelette made with 2 eggs, baby spinach, tomato and low-fat cheese on a slice of wholegrain bread.
• Yoghurt bowl with high protein yoghurt, low sugar granola, chia seeds and fruit.
• Porridge or overnight oats made with rolled oats and low-fat milk, topped with natural nut butter and fruit.

“There are many different ways to create a calorie deficit, so don’t feel that skipping breakfast is the only or best way to go about it,” says Talia. “It may be helpful to speak to a registered dietitian for a more tailored and individualised approach.”