How much breakfast to eat

I realized there's no one-size-fits-all approach. My goal in writing this isn't that you replicate my habits, but that you take the time to do a little experimentation of your own.

While I realized that starting the day with a protein-rich, substantial-but-not-huge breakfast helped set a healthy tone for the rest of my day, you might discover something totally different.

And the experts agree. Weight Loss. Type keyword s to search. Today's Top Stories. Ab Exercises for a Stronger Core. Stephanie Eckelkamp. My breakfast size doubled—and I felt like garbage. Stephanie Eckelkamp Stephanie Eckelkamp is a freelance writer, health coach, and former associate editor for Prevention covering health, food, and nutrition.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Pine suggests that you instead listen to cues from your body and wait to eat until you actually feel hungry. Is there any rhyme or reason to it? Not really—I listen to my body and that schedule is what works for me. If you prefer larger lunches and dinners, or snack often , you may want to keep your breakfast small.

In the end, it comes down to what you prefer and what works with your healthy eating and weight loss goals. The best way to determine what works for you?

Divide your daily calorie needs into three main meals and two snacks in a way that best supports your energy needs, says Pine. So if you can't eat much in the morning, have a small breakfast and consume more calories at another time in the day. Compared with a richer breakfast, a low-calorie breakfast is more likely to cause snacking throughout the day. Plus, those who eat smaller breakfasts tend to eat larger meals at dinner, according to the researchers.

The findings may have huge implications for people looking to lose weight, along with those with diabetes who have higher than normal blood glucose levels.

According to the researchers, skimping out on breakfast is a common dieting practice tried by many hoping to lose weight. But research has shown that people who eat less for breakfast often snack more and overeat later in the day, derailing their weight loss goals.

Minisha Sood , an endocrinologist at Lenox Hill Hospital in New York City, says she sees people skip breakfast time and time again in an effort to control their calorie intake.

Sood says people are more insulin sensitive in the morning, which essentially means their bodies need to produce less insulin to control blood glucose levels after eating. On top of that, people are more physically active during the morning and day, and physical activity helps manage insulin and blood glucose levels.

As the study shows, our metabolic rate slows down at night, making it more work for the body to digest food and burn it off for fuel. Additionally, aim for a well-balanced breakfast — such as fruit, eggs, oatmeal, and yogurt — and avoid overly processed foods, like pastries and sugary cereals.

But this isn't the case for everyone. Breakfast calories count just as much as lunch calories, dinner calories, and the calories you should consume from snacks. If you eat too many, no matter what time of day, you won't lose weight. Consuming a balanced meal at breakfast time is just as—if not more—important than meeting a certain calorie count. In addition to complex carbohydrates rich in fiber, a balance of protein and fat will be satiating and help you meet daily nutritional needs.

Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. December Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. Twice as high diet-induced thermogenesis after breakfast vs dinner on high-calorie as well as low-calorie meals.

Meal timing influences daily caloric intake in healthy adults. Nutr Res. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.