Men and women may need different weight loss breakfasts, study finds
People run for many reasons – to get fit, to find a community, to improve mental health, or to accomplish something life-changing, like completing a marathon. And if you want to lose a bit of weight? Running can help you to achieve this, too.
That said, each person’s body responds differently, and losing weight is a complicated process that requires more than just physical movement. What and how much you eat plays a big role in weight loss as well, with new research even suggesting that men and women looking to lose weight may benefit from eating different meals at breakfast.
The study, which was published in Computers in Biology and Medicine in October 2024, used mathematical models to try to determine who might benefit from which type of breakfast – and the results are fairly eye-opening.
Here’s what the study found, and how nutritionists say you should interpret the results.
What did the study find?
It’s important to point out that the study didn’t ask men and women to eat different foods, to then determine weight loss from there. Instead, it used mathematics to calculate the metabolisms of the men and women involved, along with information on how they respond to different types of meals.
The researchers found that, on average, men’s metabolisms responded better to meals that contained more carbohydrates, like oats and grains, after they fasted for several hours. Meanwhile, women fared better with meals that had higher levels of fat, like omelettes and avocados.
Should men and women eat different breakfasts for weight loss?
According to Jessica Cording, a registered dietitian and the author of The Little Book of Game-Changers, it’s tricky to make that conclusion based on one study. ‘I would not take the findings of this study as a blanket recommendation,’ she says.
While Cording says ‘it’s possible’ that men and women may benefit from different breakfasts, she points out that weight loss is ‘definitely more nuanced’ for individuals, regardless of sex.
Scott Keatley, a registered dietitian and co-owner of Keatley Medical Nutrition Therapy, agrees. ‘While this study sheds light on metabolic differences, it doesn't imply that all men and women should eat vastly different breakfasts for weight loss,’ he says. ‘Personalisation is key. Men and women metabolise nutrients differently, but that doesn’t necessarily mean that one type of breakfast fits all for each gender.’
Instead, Keatley says that meals should be tailored to meet someone’s individual needs, goals and health conditions.
‘It’s easy to see a headline and think that those results apply to everybody, but this is a good example of a study that shows an interesting finding that needs to be explored further,’ adds Cording.
What are the best breakfasts for weight loss?
Again, everyone’s needs are different, so it’s hard to make a blanket statement that one particular dish is better than all others. Even so, nutritionists do have general recommendations for runners who are seeking out breakfasts that can help to promote weight loss.
‘I typically recommend having some kind of protein – ideally 20g to 30g for a meal,’ says Cording. ‘Make sure there’s a source of fibre in there, too – that could be from non-starchy vegetables or whole grains. And then something that contributes to healthy fat, like extra virgin olive oil, avocado oil or nuts and seeds.’
If you’re looking to lose weight, Keatley suggests a meal of eggs with vegetables and a slice of whole grain toast, or a bowl of porridge topped with almond butter, chia seeds and fresh berries. These will ‘help to manage hunger throughout the day and promote steady blood sugar levels,’ he says. ‘The goal is to provide sustained energy while promoting fat loss and preserving lean muscle mass.’
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