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Skipping breakfast can hinder weight loss, Spanish researchers have discovered. If you’re trying to shed extra kilos after the holidays, you should consume 20 to 30 percent of your daily calorie intake at breakfast. This translates to about 500-750 calories for men and 400-600 for women.
A study involving nearly 400 adults over three years revealed that those who ate the recommended calorie range for breakfast had a lower body mass index (BMI) compared to those who ate too little or too much.
The research, published in The Journal of Nutrition, Health and Aging, looked at 383 adults aged 55 to 75 in Barcelona. All participants were obese and had metabolic syndrome, which includes health issues like high blood pressure and cholesterol that increase heart disease and diabetes risks. They followed a Mediterranean diet packed with vegetables and whole grains to help with weight loss.
Researchers monitored the participants’ breakfast calorie intake at the beginning, after two years, and again at the study’s end. They found that those consuming too few or too many breakfast calories had a BMI 2 to 3.5 percent higher than those who ate the right amount. Waist circumference, which indicates abdominal fat, was also larger by 2 to 4 percent for those with improper breakfast intake.
Blood tests indicated that people who either under-eat or over-eat at breakfast had higher blood fat levels, a risk factor for heart disease. The BMI scale defines a healthy range as 18.5 to 25, overweight as 25 to 29, and obesity as 30 or above, which significantly raises health risks.
The study also assessed the nutritional quality of breakfasts. Participants who ate unhealthy breakfasts high in fat, salt, and sugar had increased health risks, regardless of calorie count. While higher BMI and waist size are expected for those consuming too many calories, it’s puzzling why those eating too few would also show similar negative results. Researchers believe that breakfast eaters feel fuller throughout the day, leading to reduced snacking and lower overall calorie intake.
Professor Álvaro Hernáez, a study author from Ramon Llull University, emphasized that breakfast is crucial but the quality and quantity matter. He stated that eating a balanced amount—neither too much nor too little—along with proper nutrition leads to better heart health outcomes.
The authors recognize some limits in the study. It is observational and could not definitively prove that breakfast calorie intake directly affects health outcomes, even though data suggested a connection. They also considered other factors influencing results.
