Scientists Have Found Out: A Proper Breakfast Helps Lose Weight

Is it possible to lose weight without much effort? Yes! According to nutritionists, a correct breakfast can help you lose up to 4-7 extra kilos in a month without even noticing it.

What happens if you do not have breakfast in the morning? That’s right, attacks of ravenous appetite during the day or in the evening. The thing is, certain intervals between meals are very important for appetite control. In particular, the night interval of about 8-10 hours.

If this interval is increased, your body accumulates the hormone ghrelin. It lowers the metabolic rate and enhances the feeling of hunger. So, if you want to lose weight, do not skip breakfast!

You can keep losing weight even if you eat such hearty breakfasts, as:

  • delicious nourishing porridge,
  • tasty sandwiches,
  • scrambled eggs.


Caloric value of your breakfast should be about 25% of your daily nutrition. Pick up a menu for 300 kcal.

A correct breakfast involves combination of:

1. slow carbohydrates
2. healthy fats
3. proteins.

If you do so, you will get building material for your cells, nutrients and energy.


Menu 1.

Smoothie of frozen berries, banana and low-fat milk (150-200 g), a toast with canned tuna or vegetables (150 g), herbal tea.

Menu 2.

Omelette with vegetables and herbs (150-200 g), tea or coffee with a whole-grain toast plus 1 tbsp. of honey.

Menu 3.

Wholemeal cereal (100 g) cooked on water and 2 tsp. of pumpkin seeds, smoothie of carrot and celery (150 g), tea.



Porridge is the best option. Yet you should bear in mind that fast cooking grits with milk is good only for people engaged in physical labor. And if you’re sitting all day at work, you’d better cook your porridge of whole grains on water and add to a small amount of nuts or seeds.

Omelet is also quite suitable for a dietary breakfast. Complement it with a vegetable salad.

Smoothies and sandwiches with cottage cheese is a great option for those who have no appetite in the morning. Or, if you are tired of porridge and eggs.

Try to cook a carrot smoothie for breakfast. You will need:

  • 1 small carrot
  • 1 apple
  • celery stem (50 g),
  • 100 g water


  • cut carrots, apples and celery,
  • put them in a blender,
  • add half a cup of water,
  • grind until smooth.

Your delicate and delicious smoothie is ready!

By the way, you can safely afford some sweets with your morning tea:

  • marmalade,
  • chocolate,
  • marshmallow.

If you eat sweets in the first half of the day, they are processed into energy rather than fat.

Try having such correct breakfasts during a month, and you will be able to effortlessly lose weight by 4-7 kg. See for yourself! And do not forget to tell us about the results.