There’s an important reason why you should never skip your eggs in the morning – and it’s backed by science. We all know the saying that breakfast is the most important meal of the day, but if you want to lose weight, it’s even more crucial not to miss it. Spanish scientists have revealed that people looking to shed some pounds should try and eat between 20 and 30 per cent of their daily energy intake first thing. This equates to around 500-700 calories for men and 400-600 for women. Those who stuck by this had a lower body mass index (BMI) compared to those who had too little breakfast or too much.
According to the pros, a full English contains too many calories, almost 900, while a healthy tub of porridge can provide too little at just 200. However, a McDonald’s sausage and egg McMuffin would be just right for women at 423 calories.
The scientists conducted a study of nearly 400 adults over three years, published in The Journal of Nutrition, Health and Aging. They compared the diet and health metrics of participants between the ages of 55 and 75-years-old in Barcelona, all who were obese and diagnosed with metabolic syndrome – a cluster of conditions like high blood pressure and high cholesterol that raise the risk of heart problems and diabetes.
During the trial, participants were all on a Mediterranean diet, eating lots of vegetables and whole grains to help them lose weight. The scientists tracked their breakfast calories at the start of the study, and then again after two years, and at the three-year conclusion.
The results found that those who were eating either too many or too few calories for breakfast had between a 2 to 3.5 percent higher BMI than those who ate the perfect amount. The scientists also found those who consumed too little or too much for breakfast had a waist size 2 to 4 percent larger than those in the ‘sweet spot’ zone. Additionally, those who weren’t eating the right amount of breakfast had higher levels of fat in their blood, which is considered a risk factor for heart disease.
Not only was it important to eat just the right amount of food, but the scientists also discovered that those who opted for unhealthy breakfasts – high fat, salt, and sugary foods – including fried meats – were at greater risk of poor health, even if they were consuming lower calories. While it sounds odd that those eating too little for breakfast had a larger waist circumference, the scientists suggested this habit led them to snack later in the morning, rather than those eating a little more for breakfast and feeling fuller for longer.
Source: The Mirror
