Why a Big Breakfast Could Be Your Diet’s Best Friend

Registered dietician and author of Skinny Liver, Kristin Kirkpatrick, is a firm believer that, despite what you might’ve heard, breakfast truly is the most important meal of the day.¹ In a world of ever-changing fad diets, the debate about breakfast is heated and controversial. Kirkpatrick believes that, despite the controversy, breakfast should always be on the agenda – regardless of what your chosen diet might preach. Let's take a peek at her reasoning.

SoNourished: What’s the deal with breakfast, and why is it so important?

Kristin Kirkpatrick: Multiple studies show the benefits of making breakfast a part of your daily routine and the pitfalls of skipping it. Another large study² found that individuals who made breakfast the largest meal of the day were more likely to lose weight than those who made lunch or dinner their largest meals. This validated other large studies that showed that a big breakfast helps keep the pounds off over time.

SN: Are all breakfasts created equal, or are there things that we should avoid at all costs?

KK: The standard American diet – or “SAD,” which it truly is sometimes – is not the best example of what constitutes a healthy breakfast. That’s because the majority of Americans are chowing down on processed meat packed into biscuits, huge bagels smeared with jelly and sugary pastries or cereals. These options may be the worst things to choose first thing in the morning. High carbohydrate foods lead to massive fluctuations in blood sugar and insulin, creating an energy high, followed by a crash that ultimately leaves you hungry.

SN: So, if we need to avoid carbohydrates for the first meal of the day, what should we look for?

KK: Protein at breakfast may benefit you, and your waistline, all day long by reducing cravings and hunger. A 2015 study³ found that a 35-gram, high-protein breakfast led to eating less calories the rest of the day, more stable glucose levels and reducing hunger. It also led to less weight gain over time. Another study found that consuming a high-protein breakfast prevented cravings (especially cravings from sweets) later in the day.

SN: Is there such a thing as a perfect breakfast?

KK: A new study indicated that individuals’ weight-loss success was not necessarily linked to whether their diet was low-carb, low-fat, or even low-calorie, but whether the individual ate a whole foods, minimal sugar diet. Aim for at least 15 grams of protein or more by consuming plain yogurt, eggs, zucchini muffins, quiche cups or a protein smoothie. Make your carbohydrates complex ones, such as steel-cut oatmeal with mixed nuts and cinnamon or whole-grain sprouted bread with avocado or nut butter.

SN: Any final tips?

KK: Eat breakfast like a king, and decrease meal size as the day progresses.

Dr. Rosmy Barrios, MD

This article has been medically reviewed by Dr. Rosmy Barrios, MD.

Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.

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Melissa Moore

Missy is a quick-thinking, coffee-fueled copywriter with a deep interest and love for the low-carb lifestyle. She’s married to an active-duty soldier, so she and her family are checking off one state at a time. When not writing, she competes in open water races, runs marathons, and travels with her family to the far corners of the world.

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