Dr. Alexandra Phelan, a general practitioner who previously worked for the UK National Health Service, shared how to lose weight healthily, starting with breakfast.
If you want to lose weight, the best advice is not to skip breakfast.
Dr. Alexandra Phelan says: If you want to lose weight, the best advice is not to skip breakfast.
Eating breakfast not only helps prepare you for the day's energy, but also helps your brain function at its best.
Dr. Phelan advises: If you want to lose weight, it's best to eat breakfast around 9 a.m., according to the Express.
Why wait until 9 a.m.?
This relates to intermittent fasting. And one of the most effective types of intermittent fasting is the 16:8 method – which means fasting overnight for 16 hours and eating only within an 8-hour window, according to the medical website Medical News Today .
Studies on mice fed a high-fat diet showed that limiting feeding time to eight hours protected them from obesity, inflammation, diabetes, and liver disease, even when consuming the same calorie intake as normal.
According to the 16:8 fasting method, if you eat dinner at the ideal time of around 5 PM, then your first meal the next morning would be around 9 AM, according to Medical News Today.
In fact, this mealtime depends on each individual's dinner time, as long as there is at least 16 hours between finishing dinner and the first meal the next morning.
What should I have for breakfast?
Dr. Phelan advises: If you want to lose weight, you should switch to a protein-rich breakfast, such as eggs or meat.
She added: Starting the day with a high-protein meal is a great way to feel fuller for longer, reducing the likelihood of snacking between meals.
Expert Aroosha Nekonam, a certified personal trainer and operator of the Ultimate Performance fitness center (UK), also agrees with this opinion: Each meal should include 20-30g of lean protein, vegetables, and healthy fats.
One of the most effective intermittent fasting methods is the 16:8 method – which means fasting overnight for 16 hours, and only eating within an 8-hour window.
What about lunch?
According to expert Nekonam, breakfast, lunch, and dinner should be spaced a maximum of 4 hours apart to aid digestion.
Regarding weight loss in general, Dr. Phelan stated: "The most important factor in weight loss is a calorie deficit. This means that each day you burn more calories than you consume," according to Express .
Source link
![[Photo] Prime Minister Pham Minh Chinh holds a phone call with the CEO of Russia's Rosatom Corporation.](/_next/image?url=https%3A%2F%2Fvphoto.vietnam.vn%2Fthumb%2F1200x675%2Fvietnam%2Fresource%2FIMAGE%2F2025%2F12%2F11%2F1765464552365_dsc-5295-jpg.webp&w=3840&q=75)
Comment (0)