Everyone’s body is different, making weight loss a complicated process. But new research suggests that men and women looking to lose weight may benefit from different meals at breakfast. The study, published in Computers in Biology and Medicine in October 2024, used mathematical models to determine how different breakfast foods affect metabolism in men and women.
The researchers found that, on average, men’s metabolisms responded better to meals high in carbohydrates (like oats and grains) after fasting for several hours, while women performed better with meals that are higher in fat (such as omelets and avocados).
However, it’s tricky to conclude that men and women should eat different breakfasts based solely on this one study. Jessica Cording, RD, cautions against making blanket recommendations from such findings. She emphasizes that weight loss is more nuanced for individuals, regardless of gender. Similarly, Scott Keatley, RD, notes that while the study sheds light on metabolic differences, it does not imply that everyone should eat vastly different breakfasts for weight loss.
Personalization is key to creating effective meal plans. Men and women metabolize nutrients differently, but one type of breakfast does not necessarily fit all for each gender. Instead, meals should be tailored to meet individual needs, goals, and health conditions.
Nutritionists suggest a general approach to breakfast for weight loss. They recommend including 20 to 30 grams of protein, a source of fiber (such as non-starchy vegetables or whole grains), and healthy fats (like extra virgin olive oil, avocado oil, nuts, or seeds).
Some good breakfast options include:
- Eggs with vegetables and a slice of whole-grain toast.
- A bowl of oatmeal topped with almond butter, chia seeds, and fresh berries.
These combinations can help manage hunger throughout the day and promote steady blood sugar levels, providing sustained energy while promoting fat loss and preserving lean muscle mass.
Source: Women’s Health
