What time do you have breakfast? It's beneficial for weight loss

Eating breakfast between 7-9 am is beneficial for weight loss, as gastrointestinal function is more active and helps regulate the metabolic rhythm throughout the day.

The human body has higher levels of cortisol in the early morning, which can promote liver glycogen breakdown for energy supply. Eating at this time can timely replenish the nutritional reserves consumed at night and avoid excessive muscle breakdown. Combined with moderate morning exercise, the intake of carbohydrates can be more efficiently converted into exercise expenditure rather than fat storage. Gastrointestinal peristalsis enters an active phase after 7 o'clock, with sufficient secretion of digestive fluids and increased protein absorption and utilization efficiency. Regular breakfast can stabilize insulin sensitivity and reduce the probability of overeating during lunchtime.

It is recommended to choose a breakfast combination of high protein and complex carbohydrates, such as whole wheat bread with boiled eggs, oatmeal Congee with Greek yogurt. Avoid drinking sugary drinks and control a single intake of 300-400 calories. Maintaining regularity in breakfast time over the long term is more important than specific time points, with an error controlled within 30 minutes. If you start working early, you can choose to supplement your commute with easily portable foods such as bananas and nuts to avoid fasting for more than 12 hours. Pay attention to individual differences. Some people may experience morning loss of appetite and can consume a small amount of fermented foods to stimulate their appetite.