The correct breakfast composition proved to be extremely important

Meal times have long been recognized as an important factor for weight loss: those who eat heavily in the morning usually lose extra pounds faster than those who eat in the evening. However, the question of what exactly should be on the breakfast plate remained open. A group of researchers conducted an experiment with volunteers to compare two popular strategies: a protein-rich breakfast (eggs, meat, dairy products) and a fiber-rich breakfast (lentils, buckwheat, legumes).

The protein option turned out to be a real salvation for those who find it difficult to control their appetite. The participants in this group felt full longer after eating, which is extremely important for dieting in the long term. On the other hand, a diet high in plant fibers led to a more noticeable overall weight loss, although this was largely due to the loss of excess body fluids.

A real breakthrough has been recorded in the field of studying microflora. Fiber has become a powerful incentive for the growth of beneficial bacteria that produce butyric acid and other important substances that protect the intestines. In the group of legumes and cereals, the diversity of microorganisms turned out to be significantly higher than that of supporters of a meat breakfast. In the latter, on the contrary, bacteria associated with less favorable changes in the microbiome were more common.

Metabolic parameters improved in both cases.: The volunteers’ cholesterol and blood sugar levels decreased, as well as their waist and hip sizes decreased. However, the choice between the two types of breakfast depends on personal goals.

If your main problem is constant breakdowns due to hunger, then it’s worth betting on protein. If the health of the digestive system and the creation of a healthy intestinal microbiota are priorities, fiber will be the best choice. The authors point out that making the perfect menu is always about balance. It is important not only to count calories, but also to understand how specific foods affect our internal biological processes. A short course of proper nutrition in the morning lays the foundation for health for months to come, helping the body to work smoothly.