What time is the best time to have breakfast to lose weight?
The perfect time to lose weight can “move” and closer to noon.
They say breakfast is the most important meal of the day. Although it is essential since it gives the body the energy it needs to carry out its daily activities.
For this reason, having a healthy breakfast every morning helps maintain nutritional balance throughout the day, as well as preventing the risk of obesity and overweight problems, according to the newspaper El Heraldo.
“Not having breakfast reduces performance and concentration, and also leads us to eat unhealthy foods for the rest of the day,” says a team of doctors and nutritionists from Grupo NC Salud, a company specializing in dietary advice in pharmacies.
For its part, the Spanish Heart Foundation points out that a healthy breakfast must contain enough energy and variety. That is why it must provide around 20% of the total energy needed daily through three food groups: dairy products, fruits, and cereals and derivatives . Although, it must be a good dish, which contributes to providing enough energy for the first hours of the day, without abusing salt, sugars or trans fats.
On the other hand, the professor of genetic epidemiology at Imperial College London, Tim Spector, explained the relationship between dinner and breakfast, and the importance of establishing a time for the first meal of the day.
According to the expert, nowadays most people tend to have dinner later at night. It is for this reason that he recommended that the first large meal the next day be delayed until after 11am, he explained during a talk at the Cheltenham Science Festival, UK.
Spector pointed out that it is common to finish eating around 9 p.m. and “an 11 a.m. breakfast is the only way to achieve a 14-hour fast.”
For the expert, this eating habit is healthier for metabolism and weight loss, since following the strategy for a few months could help people lose between 2 and 5 kilos.
However, this schedule is modified depending on the time when you finish eating. This is why he pointed out that the perfect time to lose weight can “move” and get closer to noon (breakfast becomes brunch) in those countries where dinner is finished at 10 at night, as is the case in Latin America. “I think we have to rethink all the things that we have been told are unhealthy, because a lot of new science is emerging,” the genetics expert told The Telegraph newspaper.
“There are still people, particularly in the north of England, who eat earlier, but in general we have moved towards continental eating habits, dining much later like people in Spain and Italy,” he added.
A healthy breakfast does not always have to be a traditional breakfast menu. Here are some healthy breakfast options recommended by the Mayo Clinic.
- A fruit smoothie, natural yogurt and a tablespoon of wheat germ.
- A whole wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber, and bell pepper.
- French toast made with whole wheat bread, egg whites or an egg substitute, cinnamon, and vanilla.
- Oatmeal cooked with almonds or dried cranberries.
- A whole-grain Arabic bread filled with a hard-boiled egg and a vegetable, such as spinach.
- A whole wheat tortilla filled with vegetables, salsa and low-fat shredded cheese.