Mar 14, 2026
3 min read
One study focused on a large breakfast: Effects of the first meal of the day on increased calorie intake compared to lunch and dinner.
The benefit of the first meal of the day is if the calories increase with lunch and dinner
"Breakfast is the most important meal of the day" is a phrase that is always used.It can be very good especially if the breakfast includes special foods.This image is from a recent study by the University of Aberdeen in Scotland, published in the British Journal of Nutrition.This research is focused on the effects of two types of breakfast, which are characterized by a lot of protein and fiber.In both cases, the subjects involved - overweight but otherwise "healthy" - ate a large breakfast and a small dinner.
A high-protein breakfast is more satiating, while a high-fiber breakfast has benefits for the gut microbiome.The ideal plan described by the study includes a large breakfast, a small lunch and a light dinner.According to the researchers, having the biggest meal in the morning is in line with the biological clock and respects the circadian rhythm that regulates everything: from the sleep-wake cycle to hormone levels and body temperature.
The information obtained so far shows that our body tends to eat food in the early hours of the day, while in the evening the metabolism slows down as bedtime approaches.At the same time, the ability to control blood sugar levels is high in the morning and decreases throughout the day.These factors determine the final effect: food eaten at 8 am is bound to have very different metabolic effects compared to the same meal eaten at 8 pm.
The University of Aberdeen research fits this pattern, defined by previous studies: part of the idea that a large breakfast and a relatively light dinner can increase satiety and produce other health benefits, said study author Professor Alexandra M., professor of human nutrition at the University of Scotland.Johnstone lit up.The Aberdeen researchers focused on the effects of a high-fibre breakfast because most people in the UK - as in many Western countries - do not meet the recommendation of consuming around 30g of fiber per day.
"I've studied high-protein diets for many years," she said, which was also highlighted by the Washington Post.The study authors selected 19 healthy adults who strictly followed two diets for 28 consecutive days.Study participants were closely monitored.They consumed about 45% of their daily calories at breakfast, 35% at lunch and 20% at dinner.The high-fiber diet provided about 2,000 calories per day. The diet provides 30 grams of daily fiber.A high-protein diet provides half as much fiber.Protein makes up about 30% of daily calories.
A high protein diet includes scrambled eggs, omelets, boiled eggs, sausage, turkey, toast, fruit and breakfast cereal.For lunch and dinner, leave room for chicken salad, tuna salad, roast beef sandwich, turkey, chicken curry and chicken and vegetables.Along with a high-fiber diet, choose plant-based foods.and dinner includes lentil soup, chicken salad, hummus, chicken, fish, brown rice, beans, vegetables, whole wheat bread, and fruit.
Both diets improved cardiometabolic parameters: decreased blood pressure, insulin and blood sugar levels.The protein diet caused a greater feeling of satiety.However, on the scale, the breakfast - and diet - rich in fiber fared better.This solution resulted in an average loss of about 5 kg, compared to a loss of 3.7 kg from the high-protein diet.The high-fiber diet ensured that the participants had more microbial diversity, which Due to the production of butyrate and other short-chain fatty acids, butyrate and other short-chain fatty acids are associated with better metabolic health, improve cardiovascular health and help protect against colon cancer.
Which breakfast should you choose between the two solutions?Doctor's opinion is always necessary.The decision to eat more protein or fiber should depend on your health goals agreed with an expert.If you feel hungry, eating more protein may be your best option.
