The word breakfast comes from the term ‘breaking the fast’ which took place during the 7 to 9 hours you were sleeping. This is especially important to active individuals who are frequently in a state of muscle recovery and glycogen resynthesis. The importance of breakfast has taken on a new meaning for dieters who have been told that sitting down to a big morning meals helps reduce calorie consumption throughout the day.

A study published in the Nutrition Journal debunks this dieting myth with an analysis of food journals kept by 300 study subjects. Researchers found that a big breakfast, which they described as a meal containing 400 more calories than a small breakfast, did not affect how much food was consumed the rest of the day. Big breakfast eaters were able to better avoid mid-morning snacks, but the 400 calorie difference wasn’t worth the trade-off.

To lose weight, the British National Health Service recommends reducing calorie intake, cutting out saturated fats and sugar, and consuming 5 servings of fruits and vegetables per day. Having 2 eggs, 2 slices of whole wheat toast and half a grapefruit for breakfast satisfies several of these recommendations. This 333 calorie meal is packed with protein for muscle building along with fast and slow carbs for glycogen topping and sustained energy.