The best breakfast foods to jump-start weight loss – and they’re different for men and women

COULD your breakfast be the key to weight loss?

The path to losing pounds is different for everyone – just because one method worked wonders for a friend, doesn’t mean you’ll see the same results.

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Now, a new study suggests that how you start your day may help jump-start weight loss — but the foods that work best may depend on your gender.

The research, published in the journal Computers in Biology and Medicine, builds on previous studies that suggest men and women metabolize certain foods differently.

It has been found that a man’s metabolism tends to respond better to meals high in carbs after fasting – going without food – for several hours, as you would before eating breakfast.

Meanwhile, women seemed to metabolize meals with high levels of fat better.

Carby breakfasts can include foods like oats and grains, while those rich in fat can incorporate foods like eggs and avocados.

The study looked at how the metabolism responded to two meal compositions: high-carb meals with 90 caloric intake from carbohydrates and 10 per fat, and high-fat meals where half the calories came from carbohydrates and half from calories from fat.

It is important to point out that the study did not ask men and women to eat different foods to see how much weight they lost.

To achieve these results, scientists used mathematics models to mimic how men’s and women’s metabolisms work, to determine what kind of breakfast they might benefit from.

Researchers also did not look at meals that combine carbohydrates and fat, excluding protein from their analysis.

They theorized that men and women respond to fat and carbs differently due to muscle mass and hormonal differences.

Responding to the study, registered dietitian Lucy Diamond said there is no one-size-fits-all formula when it comes to nutrition and there are a number of things you can take into account to personalize your diet.

This of course includes food choices, as well as age, how active you are during the day, health conditions, genetics – and your gender.

“When considering gender, we need to think about this not just in terms of calories, but in terms of macros,” the clinical director for innovation at NHS weight management provider Oviva told Sun Health.

“Macros is short for macronutrients, which are the essential nutrients your body needs in large amounts to function: carbohydrates, protein and fats.”

Lucy added that previous studies support the theory that men and women metabolize different foods better.

“This research adds to the growing body of evidence that sex-specific approaches to metabolic health may be beneficial in personalizing nutrition and exercise recommendations,” she said.

According to the dietitian, tailoring your meals specifically to your gender can help “align with natural hormonal patterns and metabolic processes”, which can help with weight management.

She explained: “Men often benefit from more carbohydrates to support their usually higher muscle mass and faster metabolism.”

But it’s important that you reach for whole grains and carbs with a low glycemic index (GI) – meaning they raise blood sugar levels slowly.

The GI of foods is an important factor to consider if you have diabetes

“As a general rule, most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts are low GI,” said Lucy.

She continued: “Women may find that higher fat breakfasts help regulate hormones and control hunger throughout the day.

“When thinking about fats, you want to make sure these are good fats (ie unsaturated).

“This includes avocados, nuts and nut butters in breakfast ideas, as well as oils from vegetables, nuts and seeds and oily fish.”

But the dietician stressed: “It’s important to note that these are guidelines.

“What works perfectly for one person may not suit another, even within the same gender group.”

Best breakfast for women

Because women’s hormones and body composition are different, Lucy recommended a breakfast higher in healthy fats to help regulate hormones and keep you feeling full.

“Women often process fats more efficiently and may benefit from fewer carbs in the morning,” she explained.

Here are some options you could go for:

• Scrambled eggs with half a mashed avocado on sourdough bread, with cherry tomatoes and a sprinkle of seeds. The combination of healthy fats helps support hormone production and keeps blood sugar levels stable.
• Full-fat Greek yogurt topped with a handful of mixed berries, two tablespoons of mixed nuts, pumpkin seeds, and a teaspoon of chia seeds. This provides healthy fats and protein and keep carbs moderate.
• A mixture of coconut milk, a small portion of berries, a tablespoon of almond butter, a scoop of protein powder, and a handful of spinach. This combination provides healthy fats while keeping the sugar content lower.

breakfast is best for men

Meanwhile, men will have more muscle mass and a faster metabolic rate.

As a result, eating a carbohydrate-rich breakfast available on the energy they need to start their metabolism, said Lucy.

“Their bodies often process carbohydrates more efficiently, especially in the morning,” she said.

Here are some breakfast options to try:

• A bowl of oats made with milk, topped with a sliced ​​banana, a handful of mixed nuts, and a drizzle of honey. This type of breakfast provides sustained energy and keeps you fuller for longer.
• Whole grain toast topped with two scrambled eggs and a generous portion of baked beans. This provides complex carbs for a steady release of energy, as well as protein for muscle maintenance.
• A large serving of Greek yogurt mixed with protein-rich granola, a handful of mixed berries, and honey. This delivers quick and slow-release energy, as well as protein through the yogurt.