Weight loss starts with a good breakfast, at least according to one scientific study.
It has long been known that a good breakfast boosts the metabolism and now a certain amount of calories has been linked to weight gain.
If a morning meal has less than a certain number of calories dieter are at risk of putting on weight, even if they are trying to be healthy.
A misguidedly small breakfast may lead the exact opposite effect that dieters are hoping to achieve.
How many calories should you eat at breakfast?
A study from the American Journal of Epidemiology found that eating less than 11 per cent of your recommended daily calorie intake at breakfast will lead to weight gain.
For a woman, 11 per cent of the recommended daily calorie amount is 220 calories.
For a man 11 per cent of the recommended daily calorie amount is 275 calories.
Eating less than this is associated with putting on weight.
Those who ate this paltry breakfast put on three pounds over the next four years – despite efforts to diet.
The recommended amount of calories to eat at breakfast, according to the study, is 22 per cent to 55 per cent of your daily calorie intake.
For a woman, 22 per cent of the recommended daily calorie amount is 440 calories.
For a man 22 per cent of the recommended daily calorie amount is 550 calories.
A breakfast of two fried eggs and two medium slices of brown toast with butter clocks in at 502.
This takes women comfortably over the 22 per cent threshold.
Men could add a portion of fried mushrooms to take them over their 22 per cent threshold.
What time should you eat breakfast for weight loss?
An Israeli study discovered eating before 9.30am improves the expression of genes that help people lose weight.
It also improves blood glucose and insulin levels, which could help prevent type 2 diabetes.