Breakfast study links morning meal to healthier weight and metabolic control

A longitudinal study of over 7,000 adults tracked by researchers at the Global Health Institute in Barcelona found that two simple habits – eating breakfast soon after waking and having an early evening meal – were associated with better weight maintenance. The authors suggest that aligning meals with the body's circadian rhythm may improve calorie burning and appetite regulation.

Polish endocrinologist Francisco Rosero cautions that the popular Polish breakfast of bread‑based sandwiches can cause rapid spikes in blood glucose, potentially hindering fat burning and worsening insulin resistance. He recommends replacing or postponing morning bread in favor of protein, healthy fats and fiber – such as eggs, avocado, nuts, natural yoghurt or oatmeal – to promote steadier glucose levels and longer satiety.

Both pieces stress that while intermittent‑fasting regimens allow flexible eating windows, starting the day with a nutritious breakfast remains advisable for most people, especially those with metabolic conditions.