New research suggests that men and women might need to consider different breakfast options when it comes to weight loss. If this is your goal, your first meal of the day could look quite different depending on your sex.
A recent study published in Computers in Biology and Medicine has revealed that men benefit more from carbohydrate-rich breakfasts, while women deal better with higher-fat options. However, experts still advise caution before making any drastic changes in your diet.
Why men and women need different breakfasts for weight loss
The study utilized mathematical modeling to analyze how men’s and women’s bodies responded to different types of meals after a 12 to 14 hours of overnight fast. It found that men’s bodies are more efficient at processing carbohydrates in the morning, while women are better adapted to metabolize fats. This is due to fundamental differences in how men and women burn energy.
According to the authors, after fasting, men generally have lower blood sugar levels, meaning they might benefit from a breakfast full of healthy carbs, like oatmeal and fruit. For women, it’s the opposite: their bodies tend to store fat more efficiently, so they may see better weight management outcomes from higher-fat breakfasts, such as eggs and avocados.
Stéphanie Abo, a study author and PhD candidate at the University of Waterloo, explained: “Women favor fat after fasting while men favor carbs”. Metabolic experts also highlighted that women’s bodies break down about 20% more fat in their fat tissue compared to men, which has different effects on how their bodies manage energy throughout the day.
What this means for your breakfast routine
Before you start planning your breakfast menu based on these findings, nutritionists warn against making radical changes without considering your unique needs. While the research is compelling, it’s clear that weight loss and metabolism are complex and influenced by many factors.
Allison Childress, PhD, RDN, emphasized that metabolism is highly individual. “The interactions between fat metabolism, hormones, lean mass, and energy balance differ greatly from person to person”, she noted. Experts also agree that more research is needed to establish these metabolic differences as grounds for personalized breakfast recommendations.
For now, a balanced breakfast containing whole grains, protein, healthy fats, and fruits or vegetables remains a solid choice for most people. As Elizabeth Shaw, RDN, put it: “What is going to have the biggest impact on your health and how your body metabolizes food is not only what you put in your body, but also your genetics, lifestyle factors, and level of fitness”. This means you should consider your personal health needs to figure out your ideal breakfast for weight loss.