A leading calorie expert has divulged to weight-watchers a breakfast routine that cuts hunger.
Appearing on ‘Diary Of A CEO’ with podcast host Steven Bartlett, Cambridge geneticist Dr Giles Yeo explained how swapping dinner and breakfast could be the secret to shedding unwanted weight.
Chatting to Bartlett, Dr Yeo unveiled that adopting a king-sized breakfast and lighter dinner is scientifically backed to aid in fat loss, swiftly resulting in potentially a slimmer waistline.
Explaining the method in summary, Dr Yeo said: “Eat like a king at breakfast, a prince at lunch and a pauper at dinner”.
Dispelling the common misconception around evening meals and weight loss, Dr Yeo asserted that loading up in the morning, instead of the evening, holds the real key to banishing stubborn fat.
He highlighted findings indicating that people who eat more at breakfast and keep dinner light might end up close to ten per cent trimmer than those who gorge later in the day.
Dr Yeo pointed out that, due to higher metabolic rates during daylight hours – driven by our inherent need to hunt and avoid predators – calories are more effectively burned compared to the night when metabolism plummets, reports .
Dr Yeo further added: “Our metabolism is highest during the day, because we have to ‘avoid becoming food’ and we have to ‘look for food’. Whereas at night when we’re asleep, our metabolism drops.
“So if you eat your biggest meal at night and a couple of hours later you go to sleep, you are loading your calories then going to sleep – which is in storage mode. Whereas if you eat your biggest meal during the day, you have the whole day left in order to burn it.”
Dr Yeo says eating more at breakfast and less at dinner can reduce hunger and help with weight loss (Image: Getty)
He cited a study by Professor Alexandra Johnstone, a distinguished “leading innovative UK researcher within the field of human appetite control” at the University of Aberdeen.
The nutrition expert explained how the study provided a set number of daily calories to a group of individuals over a four-week period.
“And they did this either by front-loading all the calories at breakfast, or back-loading all the calories at dinner. Everyone ate the same thing – and then everybody swapped,” he said.
“Professor Alexandra Johnstone found that… the difference was if you ate more at breakfast, you felt less hungry during the day, than if you ate more at dinner. So while if you eat exactly the same foods, at breakfast and dinner or at dinner and lunch, it doesn’t actually matter.
Dr Yeo says people who eat more at breakfast and keep dinner light might end up close to ten per cent trimmer (Image: Getty)
“But for some people, it may very well be easier to have a big breakfast. It means they get less hungry throughout the day.”
A statement from the study reads: “In a randomised crossover trial, 30 subjects with obesity/overweight underwent two 4-week calorie-restricted but isoenergetic weight loss diets, with morning loaded or evening loaded calories.”
“Participants consuming the morning loaded diet reported significantly lower hunger. Thus, morning loaded intake (big breakfast) may assist with compliance to weight loss regime through a greater suppression of appetite.”
Dr Yeo continued his advice, saying: “So if you were trying to lose weight… then you might begin to think about when you want to eat more. I would probably cut the calories from your dinner rather than cutting the calories from your breakfast.”
Dr Yeo explained how to burn fat and keep it off with the easy breakfast routine (Image: Getty)
The professor recognised that for individuals with demanding jobs and irregular shift patterns, such as nursing, adhering to a fixed meal schedule might be challenging. His suggestion was straightforward: “Eat when you’re hungry”.
In conclusion, Steve Bartlett asked: “So as general advice for the general person who isn’t constrained by night shifts or anything like that, eating late, closer to when you fall asleep, is not going to help you lose weight? ” Dr Yeo confirmed with a simple: “Correct.”
Dr Yeo’s research focuses on the genetic factors influencing obesity. He is the author of two books on the topic: ‘Gene Eating: The Story of Human Appetite’ and ‘Why Calories Don’t Count: How We Got the Science of Weight Loss Wrong’.
A nutritious breakfast is a vital component of your day, no matter the calorie count. Consider incorporating options like oatmeal, omelettes, or pancakes into your morning routine for a healthy start. Eating foods with protein and fiber in the morning can help keep your appetite in check.