How breakfast affects your blood sugar and hormones
A nutritious breakfast with protein and fibre can contribute to satiety and affect the body's appetite regulation, including through hormones from the gastrointestinal tract, which also reduces the risk of sudden sugar cravings later in the afternoon.
When you start the day with food rich in protein and fibre, gastric emptying is delayed. This can contribute to a slower rise in blood sugar after the meal and longer-lasting satiety. Good satiety and an eating pattern that works over time can make it easier to maintain a calorie deficit, without having to struggle unnecessarily with strong hunger and cravings. Eating whole fruit instead of juice is a good way to keep blood sugar stable because the fibre in the fruit is more filling and sugar is absorbed more slowly.
Three golden rules for a filling breakfast
An optimal breakfast for weight loss should contain a high proportion of protein, plenty of fibre and foods that provide a large volume in relation to their calorie content.
- Protein: Contributes to satiety and protects muscle mass. Aim for at least 20 grams per meal. Eggs are an excellent source of protein that keeps you full for a long time and works well for breakfast.
- Fibre: Supports your health, contributes to satiety and normal bowel function. Porridge is an example of a fibre-rich breakfast that provides plenty of volume and can increase satiety.
- Volume: Water-rich foods such as berries and vegetables provide plenty of volume and can increase satiety without contributing many calories.
Nutritious breakfasts: 5 quick suggestions
Five examples of nutritious and filling breakfasts for weight loss include porridge with protein powder, eggs prepared in different ways and low-fat quark with fresh berries.
- Porridge boosted with protein powder and topped with berries.
- An omelette made with two eggs, spinach and tomato.
- Greek yoghurt (0% fat) or quark with unsweetened granola and chia seeds.
- Two slices of wholegrain crispbread with cottage cheese and sliced egg.
- A filling protein smoothie made with quark, berries and spinach.
Banana pancakes are also a tasty and healthy option that many people enjoy. They are easy to make by mashing a banana and mixing it with eggs, which can provide a simple and filling breakfast that works well during weight loss.
What is good to include in a protein-rich breakfast?
Eggs and plain quark are protein-rich foods that can contribute to good satiety and contain essential amino acids that protect your muscle mass when you are in a calorie deficit. The body also uses more energy to break down these proteins compared with fat and carbohydrates (the thermic effect), which increases your energy expenditure.
Oats contain beta-glucans and other fibres that can form a viscous gel when mixed with liquid, which slows digestion and provides a prolonged feeling of fullness. By combining these slow-release carbohydrates with a protein source, you create a balanced meal that provides good satiety and long-lasting energy.
Which breakfast habits make weight loss more difficult?
Common breakfast traps such as juice, sweetened fruit yoghurts and crunchy granola can contain a lot of added sugar and relatively little protein or fibre, which can provide less satiety. These foods are often marketed as healthy but lack enough fibre and protein to keep you full. As a result, you often feel hungry again after just a few hours. Juice contains many calories in the form of fruit sugar and is not as filling as eating whole fruit.
Frequently asked questions about breakfast during weight loss
Do you have to eat breakfast to lose weight?
No, eating breakfast is not a physiological requirement for weight loss. It is your total energy intake that determines your results. For some people, eating breakfast later or skipping it altogether, often called intermittent fasting (for example, the 16:8 method), works as a way to structure meals and, for some, reduce daily energy intake. For others, however, skipping breakfast leads to strong hunger and overeating in the evening.
Which bread is best if I want to lose weight?
The best bread is unsweetened wholegrain bread or crispbread with a high proportion of fibre (at least 5 grams of fibre per 100 grams) and whole grains. A higher fibre content takes longer for the body to break down and therefore provides better satiety.
Is it good to eat fruit for breakfast?
Yes, whole fruit is excellent because it provides volume, water and important vitamins. However, you should avoid squeezing fruit into juice, as juice contains less fibre and generally provides less satiety than whole fruit.
Can coffee help with weight loss?
Black coffee is virtually calorie-free and caffeine can provide a temporary, very small increase in metabolism, but the major calorie traps arise when coffee contains large amounts of milk, cream, sugar or sweetened syrup.
Can I have a meal replacement for breakfast?
A nutritionally complete meal replacement (VLED) can be a convenient and low-calorie breakfast option for quickly ensuring your intake of protein and vitamins during structured and time-limited weight loss.
When should you seek medical help for your weight?
If you have repeatedly tried to change your eating habits but have not managed to achieve sustainable results, it may be valuable to seek professional support. For obesity, medical treatment may be appropriate following an individual assessment and can affect the body's regulation of hunger and satiety.
.svg)