Studies have found that eating a big breakfast every day can increase metabolism, help increase calorie consumption and reduce the desire to eat sugar. Moreover, breakfast consumes twice as many calories as dinner, so you really need to “eat a big breakfast and a small dinner” to achieve your weight control goals.

TAIPEI, TAIWAN (Merxwire) – Did you have a big breakfast today? Studies have found that eating a hearty breakfast every day can increase metabolism, help increase calorie consumption and reduce the desire to eat sugar. Breakfast consumes twice as many calories as dinner, so you really need to “eat a big breakfast and a small dinner” to achieve your health and weight control goals. The research results have been published in “The Journal of Clinical Endocrinology and Metabolism”.

Studies have found that eating a nutritious breakfast can revitalize the body and mind after a night’s rest and increase the metabolic rate. Increased metabolism increases the number of calories consumed per unit, which is beneficial to health and weight control. Moreover, the thermal effect of digesting food is highest in the morning, so if you can set aside some time to prepare and eat a nutritious breakfast, you can increase your metabolic function and improve your weight loss results.

In this study, the experimenters conducted tests on 16 male subjects with different caloric designs for breakfast and dinner. During the test, the subjects were first arranged to eat a high-calorie breakfast and a low-calorie dinner for three days, and then alternated between a low-calorie breakfast and a high-calorie dinner for the next three days. It was found that postmeal blood glucose and insulin concentrations decreased significantly only after breakfast, but there was no significant difference after dinner. Therefore, if you want to eat high-calorie foods, it would be better to eat them in the morning.

Dr. Juliane Richter, one of the leaders of the study, mentioned that no matter how many calories you eat for breakfast, you consume twice as many calories as you eat for dinner. Therefore, it is recommended to eat a rich and nutritious breakfast, and eat a smaller dinner, so that you can consume more calories in the morning. Reducing the amount of food eaten at night can also prevent food from accumulating in the body during sleep, which affects sleep and makes it easier to gain weight.

If you don’t care about the type and amount of food you eat for breakfast, and you are always in a hurry and eat a little casually, you will not consume enough calories in the morning, which will stimulate the desire to eat “sugar” throughout the day. It will cause unhelpful side effects to the body. Excessive sugar intake will not only burden the body and increase weight, but also affect skin health and make the urinary tract more susceptible to infections. It can also cause anxiety and headache symptoms. Therefore, if you increase your calorie intake during breakfast, you can reduce your desire to eat sugar.

Now that you know that eating breakfast is good for your health, it can increase your calorie consumption and help you lose weight. But what should you have for breakfast? Many studies show that high-protein foods can help suppress appetite because they increase feelings of fullness. Moreover, more calories are needed to digest protein and more calories can be consumed. Therefore, eating high-protein foods from the morning will have a positive impact on weight control. American research shows that increasing protein by 15% to 30% of total daily calories can allow subjects to eat an average of 441 fewer calories per day and lose 5 kilograms in three months.

Brain magnetic resonance imaging (MRI) testing found that after eating a high-protein breakfast, the feeling of satiety increases, the brain’s desire to eat, and the signals that drive eating will weaken, thus suppressing appetite. Protein breakfast also affects three hormones related to appetite, including decreasing ghrelin and increasing peptide YY and cholecystokinin, which affect satiety. Therefore, the desire to eat will decrease by 50 to 60%. Body fat and abdominal fat will also decrease.

So which protein foods should you choose for breakfast? First of all, you can eat eggs. Eggs are high in protein and rich in nutrients. Meat is also rich in protein, and chicken breast is a good choice. Fish and seafood also contain protein, which can be supplemented appropriately. Soy products such as soy milk and tofu are also high-quality protein sources. Start preparing a rich, high-protein breakfast every day from now on, so that you can maintain your health and keep your waistline and weight in check.