As the most important meal of the day, breakfast can give you the energy you need to skip snacks before lunch. Find out how many calories for breakfast make for the best meal, whether you’re trying to lose weight or simply stay fit.
According to numerous studies, people who eat a big breakfast can feel fuller throughout the whole day, not just up to lunch. However, the ideal number of calories for breakfast depends on your overall calorie intake.
How Many Calories for Breakfast
For a healthy lifestyle, breakfast should account for 20-25% of your daily calorie intake. This usually means that breakfast needs to contain from 300 to 450-500 calories. Counting breakfast calories may not be pleasant, but it can be beneficial to your entire day’s eating habits.
Why Eat a Big Breakfast?
A 2020 study from Virginia Commonwealth University shows that a big breakfast can actually help you lose weight in the long run. Led by Daniela Jakubowicz, M.D., the research clearly shows that a big breakfast can have excellent benefits for weight loss.
The study included two groups of people, eating breakfast of 610 and 290 calories. The group who stuck to a more traditional breakfast of 290 calories lost 4,5% of their body weight in 8 months, while the people who had the bigger breakfast lost 21%!
The Ideal Breakfast
Simply counting calories isn’t enough to make sure you’re getting a good meal at the start of your day. According to Columbia University, a balanced breakfast includes one or two servings of complex carbohydrates, one serving of a fruit or vegetable, one serving of protein and one serving of fat.
If you’re not used to a big breakfast, you should stick to these guidelines and slowly try to increase the number of calories. Feeling too full in the morning can actually slow you down if you’re just starting to eat breakfast the right way.
Should You Split Breakfast into More than One Meal?
According to recent research, more and more Americans eat their breakfast in a series of smaller meals. While this isn’t necessarily bad for your body, it can increase the habit of snacking.
Eating breakfast the right way means you should eat at least part of within an hour of waking up. When you decide to split it into more parts, make sure you don’t delay any of them too close to lunch to get the full benefits of a healthy breakfast.
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