The Most Important Meal of the Day
What do you need to eat to stay on track with your nutrition?
We all have heard it. Breakfast is the most important meal of the day.
Is it really? or is it another “diet culture” myth waiting to be completely debunked?
Breakfast means breaking the fast. So technically, you don’t have to stuff your face first thing in the morning especially if you’re not the type of person who gets hungry as soon as you wake up. Your first meal of the day can count as your breakfast. So if you happen to eat your first meal at noon, that’s your breakfast.
However, having a big first meal has been shown to have significant benefits which include controlling hunger, appetite, and overall calorie intake.
In a 4-week crossover trial study, participants consumed one of two energy-restricted diets only differing in the distribution of food intake. The morning group ate most of their calories for breakfast (45% from breakfast, 35% from lunch, and 20% from dinner) while the evening group ate most of their calories for dinner (20% from breakfast, 35% from lunch, and 45% from dinner). Both diets provided the same amount of macronutrients (30% protein; 35% carbohydrates; 35% fats).
The researchers found the following:
✔️Body weight decreased similarly in BOTH groups
✔️Lower average hunger and appetite were found in the morning group
✔️There were no differences between the groups regarding blood glucose levels
✔️There were no differences between the groups regarding total daily energy expenditure, resting metabolic rate, or physical activity
✔️The researchers pointed out behavioral factors that might have contributed to their reduced intake
With this in mind, a higher calorie intake in the morning may assist with weight loss by considering the impacts on hunger levels and appetite.
Breakfast Tip
We learned from this study plus others that eating more during your first meal can aid in calorie control most likely due to its appetite-suppressing effects. Therefore, what can you eat to make the most out of your first meal of the day?
An ideal first meal with protein and fiber can lead to reduced calorie intake for the day as well as a sufficient amount of protein. Protein tends to be a hard macronutrient for people to get in so making sure to incorporate it in your first meal of the day is key to reaching your protein intake. Fiber-rich food such as whole wheat toast, oatmeal, and veggies will contribute the nutrients you need for the rest of the day. Both fiber and protein will keep you nice and full for a while, reducing hunger throughout the day.
Need more help with your nutrition? Download my FREE nutrition guide here. I go over how many calories you should consume for your fat loss and exercise goals plus, more on fiber and supplements you’ll want to include in your nutrition.
Reference:
Ruddick-Collins, L. C., Morgan, P. J., Fyfe, C. L., Filipe, J. A. N., Horgan, G. W., Westerterp, K. R., Johnston, J. D., & Johnstone, A. M. (2022). Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity. Cell metabolism, 34(10), 1472–1485.e6. https://doi.org/10.1016/j.cmet.2022.08.001
