As a general recommendation, Tafur ballparks it at around 400 to 500 calories. Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.Įveryone's individual caloric needs are different, so talk to a dietitian to determine what's right for your body, activity level, and goals. Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, according to Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. How much should you eat at breakfast if you're trying to lose weight? Gabrielle Tafur, RD, is an Orlando, Florida-based dietitian. Meet the experts: Ginger Hultin, RDN, is the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.Įsosa Osagiede, MPH, RDN, is a health promotion specialist with HealthSmart.Ĭory Ruth, RDN, is a nutritionist with a special focus on PCOS and the CEO of The Women's Dietitian. Macronutrient composition (like how much protein, fat, and carbs you’re eating) definitely matters, but it’s impossible to lose weight if you are not in a calorie deficit, she adds. “No matter how healthy a food is, like wild salmon, avocado, or fresh coconut, if we overdo the portion sizes, it will always inevitably lead to weight gain," says Cory Ruth, RDN, a women's health expert and the CEO of The Women's Dietitian. A small study published in 2018 in the Journal of Dairy Science found that participants who ate a high-protein breakfast had a reduced appetite later in the day compared to their counterparts who ate less protein, according to Harvard Health.Īnd you need to pay attention to portions. "Instead of eating a breakfast that is high in carbohydrates, such as croissants, grits, a bowl of fruit, and a slice of bacon, switch to a breakfast that is higher in protein and healthy fat, such as grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed," says Esosa Osagiede, MPH, RDN, a registered dietitian based in Texas. But you might not want to eat just anything.
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