COULD your breakfast be the key to weight loss?
Everyone's path to losing pounds is different - 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 the way you start your day can help kick-start weight loss, but which foods work best may depend on your gender.
The research, published in the journal Computers in Biology and Medicine, builds on previous research and suggests that men and women metabolize certain foods differently.
This showed that a man's metabolism tends to respond better to high-carb meals after a few hours of fasting (without eating), just as it does before breakfast.
Meanwhile, women seemed to metabolize high-fat meals better.
Carby breakfasts may include foods such as oats and grains, while those high in fat may include foods such as eggs and avocados.
The study looked at how metabolism responded to two meal compositions: a high-carb meal in which 90% of the calorie intake consisted of carbohydrates and 10% from fat, and a high-fat meal in which half of the calories came from carbohydrates. and half came from fat.
It's important to point out that in the study, men and women were not asked to eat different foods to see how much weight they lost.
To arrive at these findings, scientists used mathematics models to mimic how the metabolisms of men and women might work, to determine what type of breakfast they might benefit from.
Researchers also looked only at meals that combined carbohydrates and fat, ignoring protein.
They theorized that men and women respond differently to fat and carbohydrates due to muscle mass and hormonal differences.
Commenting on the research, 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 includes food preferences, of course, but also how old you get, how active you are throughout the day, health conditions, genetics - and your gender.
"When we look at gender, we need to think about this not just from a calorie perspective, but also from a macro perspective," the clinical director for innovation at NHS weight management provider Oviva told Sun Health.
"Macros is an abbreviation for macronutrients, the essential nutrients that your body needs in large quantities to function: carbohydrates, proteins 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 can be useful 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 in turn can help with weight management.
She explained: "Men often benefit from more carbohydrates to support their typically higher muscle mass and faster metabolism."
But it's important that you eat whole grains and carbohydrates that have a low glycemic index (GI), meaning they slowly raise blood sugar levels.
The GI of foods is an important factor to consider if you have diabetes
"In general, most fruit and vegetables, beans, minimally processed grains, pasta, low-fat dairy products and nuts have a low GI," Lucy said.
How do you know if your breakfast is working for you?
She continued: 'Women may find that a higher fat breakfast helps regulate hormones and control hunger throughout the day.
"When you think about fats, you want to make sure they are good fats (i.e. unsaturated).
"This includes the avocados, nuts and nut butters in the breakfast ideas, as well as oils from vegetables, nuts and seeds and oily fish."
But the dietitian emphasized: "It is important to note that these are guidelines.
"What works perfectly for one person may not work for another, even within the same gender group."
Best breakfasts for women
Because women's hormones and body composition are different, Lucy recommended a breakfast with more healthy fats to help with hormone regulation 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 can choose:
- Scrambled eggs with half an avocado puree on sourdough bread, topped with cherry tomatoes and some seeds. The combination of healthy fats helps support hormone production and ensures stable blood sugar levels.
- 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 proteins, while keeping the carbohydrates moderate.
- A mix 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.
The best breakfast for men
Meanwhile, men will typically have more muscle mass and a faster metabolism.
As a result, eating a high-carb breakfast can take care of the diabetes energy they need to get their metabolism going, Lucy said.
"Their bodies often process carbohydrates more efficiently, especially in the morning," she added.
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 long-lasting energy and keeps you full longer.
- Whole wheat toast topped with two scrambled eggs and a generous portion of baked beans. This provides complex carbohydrates for a steady release of energy, along with protein for muscle maintenance.
- A large serving of Greek yogurt mixed with protein-rich granola, a handful of mixed berries and honey. This provides both fast and slow-release energy, plus protein through the yogurt.