Study Suggests Men And Women Should Eat Different Breakfast To Lose Weight: Nutritionist Shares Insights

A recent study from the University of Waterloo reveals that men and women might benefit from eating different types of breakfasts for effective weight loss. We spoke to Dr Rajeshwari Panda, HOD of Nutrition and Dietetics at Medicover Hospitals, Navi Mumbai, who weighed in on these findings, offering practical advice and insights into how breakfast choices impact weight management and overall health.

What We Eat In Breakfast: Does It Correlate To Weight Loss And How?

Breakfast is often called the most important meal of the day, and for good reason. It jumpstarts metabolism, replenishes energy, and sets the tone for your eating habits throughout the day. According to Dr. Panda, “The first meal of the day plays a significant role in balancing blood sugar levels, improving metabolism, and reducing cravings.”

A balanced breakfast that includes protein, whole grains, and healthy fats can help control hunger and prevent overeating later in the day. Dr Panda highlights, “Breakfast choices should aim to sustain energy, promote satiety, and provide essential nutrients needed for the day.” For those aiming to lose weight, skipping or having an unbalanced breakfast could disrupt energy levels and lead to poor dietary choices.

Why Should Men And Women Eat Different Breakfasts?

The idea of different breakfasts for men and women stems from differences in muscle mass, hormones, and metabolism. “Men generally have more muscle mass, which increases their calorie and protein needs,” says Dr. Panda. Their bodies also process and utilise energy differently, leading to varied dietary requirements.

On the other hand, women’s hormonal cycles influence their metabolism, nutritional needs, and appetite. “For women, focusing on breakfasts rich in fibre and certain vitamins can help regulate hormones and support weight loss,” she adds. While the study provides interesting insights, Dr. Panda emphasises that “a personalised approach is key, as factors like activity levels, body composition, and individual preferences also play a role.”

What Should Women Eat For Breakfast And What Should Men?

Dr. Panda provides practical tips on what men and women should include in their breakfasts for optimal weight management:

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For Women:

Focus on Fibre and Nutrients: “Women can benefit from foods rich in fibre and vitamins, such as oatmeal topped with berries or whole-grain toast with avocado.”

Include Protein: Greek yoghurt, nuts, or eggs can provide lasting energy.

Boost Hormonal Health: Adding seeds like flaxseeds or chia seeds supports hormonal balance and keeps cravings in check.

For Men:

Prioritise Protein: “Eggs, lean meats, or protein-rich smoothies are excellent choices to maintain muscle mass and satiety,” says Dr. Panda.

Include Whole Grains: Options like quinoa or whole-grain bread provide sustained energy throughout the morning.

Add Healthy Fats: Nuts, seeds, or a small portion of avocado can be a great addition to energy and metabolic support.

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Regardless of gender, limiting added sugars and opting for natural sweeteners like honey in moderation can make a significant difference. Hydration is equally important, so don’t skip your water or unsweetened tea in the morning.

The idea that men and women should eat different breakfasts for weight loss is supported by scientific evidence, but individual preferences and needs remain critical. “It’s essential to listen to your body and consult a dietitian to create a personalised meal plan that suits your lifestyle and goals,” advises Dr Panda.

Image Credits: Freepik

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