do you need to have a good breakfast?


  • Every day, the number of calories an adult needs is usually between 2,400 and 2,600 calories for men and 1,800 to 2,200 calories for women.
  • To lose weight, the daily caloric balance must be slightly negative, that is, the body spends more calories than it provides through food.

To lose weight, some believe that it is better to eat well in the morning and have a light dinner. But is this belief justified? Not at all, according to a study published this Friday, September 9 in the journal Cell. According to researchers, the time of day when caloric intake is highest does not affect weight loss.

Three pounds in four weeks…

To achieve this result, scientists put about 30 overweight or obese participants on a high protein diet. However, they are divided into two groups based on when they should eat most.

Therefore, one group consumed 45% of its daily calories at breakfast, 35% at lunch and 20% at dinner. Another, on the other hand, ate 20% of his calorie intake at breakfast, 35% at lunch, and 45% at dinner. After four weeks, the participants changed groups.

…even if there is a lot of dinner

Results: the researchers observed no difference in weight loss and energy expenditure between the two groups. In other words, even if the caloric intake was the greatest, it did not affect the weight loss of the participants. On average, they all lost – in both groups – three kilos in four weeks.

However, while the participants all tried both groups, they noticed a difference: when they ate a big breakfast, their feeling of satiety lasted longer. “Their appetite was more controlled on days they ate a larger breakfast and (they) felt full for the rest of the day”, explained Alexandra Johnstone, lead author of the study.

To effectively lose weight, the ideal is to combine your diet with practicing regular physical activity. Note that theWorld Health Organization (WHO) recommends that adults aged 18 to 64 do at least 150 to 300 minutes of moderate-intensity sport or 75 to 150 minutes of vigorous-intensity sport per week. And to walk at least 10,000 steps a day.

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