Skipping breakfast is the worst thing to do, according to new research revealing the benefits of big breakfasts in the fight against fat. The study, published in the journal Obesity, divided ninety-three female participants into two groups. Both groups ate 1400 calories per day, but one group ate more at breakfast whilst the other ate more at dinner. At the end of the twelve week study the big breakfast group lost more weight and had smaller waistlines. It turns out that eating a big breakfast in the morning helps to kick-start your metabolism. A big evening meal on the other hand will often be turned into fat when you don’t use up the energy it gives you.  The women eating the big breakfasts also reported feeling less hungry throughout the day, which is a huge factor in keeping your calories consistent. For some more great tips about this check out our guide to curbing your appetite. A quick word of warning, though, food quality is still an important part of the equation. As nutrition consultant Alice Mackintosh says, 'it is important to remember that what constitutes the calories is important, as no matter when you eat it, foods that increase insulin levels (such as high carb and sugar foods) are often the real culprits for weight gain'.

What this means for you 

Eating a big breakfast instead of a big dinner can help you to lose weight, but only if you make sure that the quality of your meals is good as well. Some healthy breakfast examples include:

• Poached or scrambled eggs on wholemeal toast
• Greek Yogurt with mixed nuts and seeds
• Porridge with 1 or 2 scoops of Whole+ Organic Protein Powder

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Richard runs an 8 week weight loss program which has helped his clients achieve their weight loss goals. To find out more about how Richard can help you look and feel your best, book a FREE weight loss assessment  and vitality plan now Find out more about Richard here   Daniela Jakubowicz, Maayan Barnea, Julio Wainstein and Oren Froy, ‘High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women,’ Obesity