A recent randomised controlled trial tested a “big breakfast” weight loss approach.
Participants ate:
- 45% of their daily calories at breakfast
- 35% at lunch
- 20% at dinner
for four weeks.
All meals were provided. Calories were controlled.
- One breakfast was high in protein.
- The other was high in fibre.
Both diets led to weight loss, with the high-fibre diet losing more weight:
- 4.9 kg for high-fibre
- 3.9 kg for high-protein
Other findings:
- The high-protein breakfast suppressed appetite more.
- The high-fibre breakfast improved gut microbiome biomarkers.
The Zestt Takeaway
Combine a high-fibre, high-protein breakfast if you want to:
- Lose weight
- Feel fuller for longer
- Improve your gut health
Include Zestt Gut+ lozenges for better metabolic health.
The study was published in 2026 in the British Journal of Nutrition.