Diet: This breakfast promotes weight loss

Diet: This breakfast promotes weight loss

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Large morning meal helps burn calories

A rich breakfast lets the pounds drop. In addition, the extensive meal in the morning helps to avoid blood sugar spikes in diabetes mellitus. These are the findings of a study by the Section for Psychoneurobiology at the University of Lübeck.

A new study has shown that those who eat a hearty meal in the morning burn significantly more calories the rest of the day than those who eat no or a small breakfast.

When are more calories burned?

As the University of Lübeck writes in a current communication, the importance of the time of day for food-induced energy turnover, i.e. the burning of calories consumed, has been the subject of controversial discussion for years. In addition, it is unclear whether a possible daily variation in energy consumption depends on the amount of calories consumed.

A study by the Section for Psychoneurobiology at the University of Lübeck, headed by Prof. Kerstin Oltmanns, has now investigated whether food-induced thermogenesis (NIT) varies during the day with identical meals and whether this regulation is maintained even after low-calorie meals compared to high-calorie meals.

The study results were published in the scientific journal "The Journal of Clinical Endocrinology and Metabolism".

Increased feelings of hunger, especially for sweets

As part of the blind, randomized laboratory study, 16 normal-weight men received a low-calorie breakfast and a high-calorie dinner in one condition and vice versa in the other.

According to the information, the NIT was measured by means of indirect calorimetry and parameters of the glucose metabolism were determined. In addition, feelings of hunger and appetite for sweets were compared in the two conditions.

"The results show that an identical calorie intake after both high and low-calorie meals leads to a 2.5 times higher NIT in the morning compared to the evening," says nutritionist and study director Juliane Richter, M.Sc.

“The increase in blood sugar and insulin levels was significantly reduced after breakfast compared to dinner. The low-calorie breakfast increased feelings of hunger, especially for sweets, throughout the day, ”explains the researcher.

Avoid obesity and blood sugar spikes in diabetes

The researchers conclude from the results that the calorie burn after a meal is generally significantly higher in the morning than in the evening. This genetic daily rhythm is maintained even with a low-calorie diet, for example during a diet to lose weight.

In addition, an increased appetite for sweets after a low-calorie breakfast can tempt you to eat more snacks throughout the day.

According to the experts, after dinner there is also a higher increase in glucose and insulin compared to breakfast. An extensive breakfast should therefore be preferred to a sumptuous dinner in order to avoid obesity or blood sugar spikes in diabetes mellitus.

Energy turnover is generally higher in the morning than in the evening

As stated in the communication, the results of the study will now be examined in a follow-up study with regard to weight loss in overweight people.

“Our study shows that human energy consumption is generally higher in the morning than in the evening. This is genetic and it is the same for everyone, ”explains Prof. Oltmanns.

“Overweight people often skip breakfast because they want to lose weight and eat a large main meal in the evening when hunger becomes overwhelming. We would now like to show that there is already a weight loss if you mainly consume the same amount of calories in the first half of the day. ”

Increased health risk

Previous scientific studies have shown that it is not a good idea not to eat in the morning. For example, researchers in the Journal of the American College of Cardiology reported that people who never eat breakfast are at greater risk of dying from cardiovascular disease than those who eat breakfast daily.

Not eating breakfast also increases the risk of type 2 diabetes. This was the finding of scientists at Heinrich Heine University. Her study was published in the journal "The Journal of Nutrition". (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.


  • University of Lübeck: Calorie utilization, (accessed: February 22, 2020), University of Lübeck
  • Juliane Richter, Nina Herzog, Simon Janka, Thalke Baumann, Alina Kistenmacher, Kerstin M Oltmanns: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals; in: The Journal of Clinical Endocrinology and Metabolism, (published: 19.02.2020), The Journal of Clinical Endocrinology and Metabolism
  • Aurélie Ballon, Manuela Neuenschwander, Sabrina Schlesinger: Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies; in: Journal of the American College of Cardiology, (published: online: November 9, 2018 and in Volume 149, Issue 1, January 2019, Pages 106-113), Journal of the American College of Cardiology
  • Shuang Rong, Linda G. Snetselaar, Guifeng Xu, Yangbo Sun, Buyun Liu, Robert B. Wallace and Wei Bao: Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality; in: The Journal of Nutrition, (published in Volume 73, Issue 16, April 2019), The Journal of Nutrition

Video: Learn What To Eat To Lose Weight For Breakfast,Lunch,Dinner,Snack (August 2022).