{"id":6170,"date":"2026-10-26T19:49:22","date_gmt":"2026-10-26T19:49:22","guid":{"rendered":"https:\/\/aliantis.es\/?p=6170"},"modified":"2026-10-28T12:41:19","modified_gmt":"2026-10-28T12:41:19","slug":"healthy-breakfast","status":"publish","type":"post","link":"https:\/\/aliantis.es\/en\/2026\/10\/26\/healthy-breakfast\/","title":{"rendered":"What should you eat for breakfast? A guide to a healthy start to your day"},"content":{"rendered":"\t\t
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What should you eat for breakfast? A guide to a healthy start to your day<\/h1>\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tIs breakfast really essential? Is a sweet or savoury breakfast better? How do sleep, stress and hormones influence what we eat in the morning?\t\t\t\t\t\t\t\t<\/div>\n\t\t
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Article written by Agn\u00e8s Dervogne<\/a>, an integrative nutrition specialist at Aliantis, our multidisciplinary health clinic in Sitges.<\/p>

With an individualised, evidence-based approach, Agn\u00e8s sees nutrition as a fundamental part of our health, closely connected to sleep, movement, stress and hormonal changes.<\/p>

Her goal is to help each person better understand their nutritional needs and develop healthy, realistic and sustainable habits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Breakfast is one of the meals that raises the most questions. For years, we have been told that it is the most important meal of the day. But what does science actually say?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Is breakfast really necessary?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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There is no perfect breakfast, nor is there a specific time when everyone should eat it. What matters is the quality of the food we eat, the circumstances in which we eat it and how our bodies respond.<\/p>

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For years, breakfast has been described as the most important meal of the day. However, scientific evidence paints a more nuanced picture.<\/p>

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Some people feel better when they eat breakfast, while others prefer to wait a few hours before eating. Neither approach is necessarily better for everyone.<\/p>

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What matters is understanding how this choice affects our overall diet and nutritional needs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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What does science say about breakfast?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Scientific studies have investigated the relationship between breakfast, body weight, cardiovascular health and metabolism.<\/p>

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However, it is important to distinguish between clinical trials, which allow researchers to investigate causal relationships more rigorously, and observational studies, which identify associations without necessarily establishing cause and effect.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Does eating breakfast help you lose weight?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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A meta-analysis of 13 randomised controlled trials, published in The BMJ in 2019, compared the effects of eating breakfast with skipping it.<\/p>

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The researchers found that participants who ate breakfast consumed, on average, approximately 260 additional calories per day and weighed around 0.4 kg more.<\/p>

However, the included studies were relatively short, with an average follow-up of around seven weeks for body weight, and their methodological quality was low.<\/p>

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These findings should therefore be interpreted with caution.<\/p>

What we can say is that forcing yourself to eat breakfast when you are not hungry is not, in itself, an effective weight management strategy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Does skipping breakfast increase cardiovascular risk?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Several observational studies have found associations between regularly skipping breakfast and a higher risk of cardiometabolic disease.<\/p>

Part of this relationship may be explained by other factors, such as irregular schedules, insufficient sleep, lower levels of physical activity or a poorer-quality diet.<\/p>

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However, we cannot completely rule out the possibility that meal timing and eating patterns themselves may also play a role.<\/p>

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For example, a study based on the NHANES III cohort, involving 6,550 adults followed for approximately 19 years, found that people who never ate breakfast had a 1.87 times higher risk of cardiovascular mortality than those who ate breakfast every day.<\/p>

Nevertheless, only 5% of participants reported never eating breakfast. Furthermore, because this was an observational study, the findings cannot establish causation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Does the timing of our meals matter?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Chrononutrition explores how meal timing interacts with our biological rhythms and may influence metabolism.<\/p>

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Some research suggests that consuming a greater proportion of our daily energy intake earlier in the day and avoiding very late dinners may benefit certain markers of cardiometabolic health.Sin embargo, los resultados son heterog\u00e9neos y todav\u00eda no permiten establecer una hora ideal para todo el mundo.<\/p>

However, findings remain mixed and do not yet allow us to establish an ideal eating schedule for everyone.<\/p>

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A 12-week clinical trial involving 116 adults with overweight or obesity compared time-restricted eating between 12 pm and 8 pm with a regular three-meal eating pattern.<\/p>

The researchers found no statistically significant difference in weight loss between the two groups.<\/p>

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This reminds us that changing when we eat does not, on its own, guarantee improvements in body weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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What do we know, and what remains uncertain?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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A healthy person does not need to eat immediately after waking up. During the overnight fast, the liver helps maintain blood glucose levels.<\/p>

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There is also no universally ideal time to eat breakfast. Our work schedules, sleep patterns, physical activity and family life all influence how we organise our meals.<\/p>

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In general, maintaining reasonably consistent eating patterns and avoiding excessively late dinners appears more relevant than forcing ourselves to eat a large breakfast or eat very early in the morning.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\ud83d\udca1Common misconception<\/b><\/p>

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\u201cSkipping breakfast helps you lose weight.\u201d<\/strong><\/p>

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Not necessarily.<\/p>

Although some people may reduce their energy intake by skipping breakfast, this does not mean it is an effective strategy for everyone.<\/p>

Clinical trials have not demonstrated that eating or skipping breakfast, on its own, leads to significant and sustainable weight loss.<\/p>

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Furthermore, skipping this meal may make it more difficult to meet daily protein and other nutritional requirements if the rest of the diet is not properly planned.<\/p>

What matters is not eating fewer meals, but finding an eating pattern that meets our nutritional needs and that we can maintain over the long term.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Beyond calories: how do sleep, stress and hormones affect our appetite?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Breakfast is not an isolated meal. It is part of a complex system in which sleep, stress, hormones and metabolism interact.<\/p>

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Our bodies follow an internal biological clock, known as the circadian rhythm, which helps regulate numerous physiological processes.<\/p>

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These include cortisol release, insulin sensitivity and the mechanisms that control hunger and satiety.<\/p>

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Exposure to natural light in the morning, consistent daily routines and sufficient sleep help keep these rhythms synchronised.<\/p>

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This is why when and how we eat breakfast may also depend on how well we have slept and how we manage stress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Sleep: why can insufficient sleep increase hunger?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Lack of sleep<\/a> can disrupt the mechanisms that regulate appetite and lead to increased energy intake.<\/p>

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A meta-analysis of studies on partial sleep restriction found that people who slept less consumed, on average, approximately 385 additional calories per day, with a higher proportion of fat and a lower proportion of protein.<\/p>

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Taking care of your sleep is therefore also an important part of a healthy nutritional strategy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\ud83d\udca1 Did you know?<\/span><\/b><\/p>

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Not getting enough sleep may make us eat more.
A systematic review and meta-analysis found that partial sleep restriction was associated with an average increase in energy intake of 385 calories per day.<\/p>

Insufficient sleep can affect appetite regulation and encourage higher energy consumption.<\/p>

This helps explain why, after a poor night\u2019s sleep, some people feel hungrier or find it more difficult to regulate their food choices.<\/p>

A healthy diet is not just about what we put on our plates. Getting enough sleep is also an essential part of nutritional health.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Stress: why does it affect our appetite?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Chronic stress can alter our hunger and satiety signals.<\/p>

Some people experience a loss of appetite, particularly during the first few hours of the day.<\/p>

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Others, however, feel a greater urge to eat, particularly sweet or energy-dense foods, during the afternoon.<\/p>

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These responses vary from person to person and may be linked to different physiological and behavioural mechanisms.<\/p>

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This is why improving our eating habits also involves understanding the emotional context in which we eat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Hormonal changes also play a role<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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During certain stages of life, such as the menstrual cycle, perimenopause or menopause<\/a>, changes in appetite, energy levels and metabolic responses to food may occur.<\/p>

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There is no single nutritional recommendation that works for every woman.<\/p>

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Recognising these changes and adapting eating habits to individual needs may be more beneficial than following rigid dietary rules.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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What about drinking coffee on an empty stomach?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Coffee can be part of a healthy breakfast.<\/p>

However, drinking coffee does not replace a meal from a nutritional perspective.<\/p>

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Furthermore, in people who are sensitive to caffeine, it may increase feelings of nervousness, anxiety or certain digestive symptoms.<\/p>

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Individual tolerance is key.<\/p>

Two people can eat exactly the same breakfast and experience very different sensations by mid-morning.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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How can you prepare a healthy and nutritious breakfast?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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A nutritious breakfast can be built around three essential components: a good source of protein, fibre-rich foods and a drink without added sugars.<\/p>

Portion sizes should be adapted to each person\u2019s age, physical activity, health status and individual nutritional needs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Fibre-rich foods<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Dietary fibre supports healthy bowel function, contributes to satiety and, depending on the type of fibre, may help moderate blood glucose responses after meals.<\/p>

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Furthermore, higher intakes of fibre and whole grains are associated with a lower risk of cardiovascular disease and type 2 diabetes.<\/p>

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Some good breakfast options include:<\/p>