"Breakfast provides the body with fuel and energy in the morning after an overnight fast" You must have heard, read or been lectured numerous times about how breakfast is the most important meal of the day. Skipping it means having an adverse effect on your weight. Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates - breaking the fast. Dubai based dietician Reem Abdallah says, "Breakfast is the most important meal of our day, and I believe that this is not the first time that most of you hear this. So think about your health and take few minutes in the morning to have something quick that will help you later during the day." Here are few golden rules of breakfast Mark the time Breakfast provides the body with fuel and energy in the morning after an overnight fast and that's why it is called BREAK-FAST! So running on an empty stomach, is like trying to move a car without petrol. Use the potential of the body to burn fat and eat as soon as you wake up, or at the latest 1 hour after you wake up. This will speed up your metabolism and avoid the attacks of hunger. Eat protein Whey protein, found in dairy based breakfasts, produce better weight loss results compared to traditional high carb breakfasts. Whey protein found in dairy options such as Greek yoghurt and milk helped to suppress the hunger hormone ghrelin. Cute food looks tempting but that is a wrong choice. Instead choose foods with more calories which does not give you energy, eat food with proteins such as eggs and baking flour from whole grain. Manage the portion Breakfast should saturate you. All nutritionists recommend about 350 calories for breakfast. 8 grams of 'fibers' 'Fibers' will hold you full and you will not reach for snacks until lunch. For that it's important to eat grains, pumpkin, pears, bananas, oranges. Never skip the breakfast If you wait too long, you would likely choose high fat and high calorie breakfast options to curb your hunger. Skipping meals is the worst thing you can do when you try to lose weight. This particularly applies to breakfast, if you do not get your breakfast at time, you will fill constant hunger throughout the day. It helps you control your weight as it kick starts your metabolism, controls the hunger hormones and prevents you from over eating during the day. Things to remember #Eating whatever you want cannot help you escape from those extra calories. #Have a glass of lukewarm water, first thing in the morning. It helps to keep you hydrated, aids digestion, cures gastric ailments and gives you a feeling of fullness. #Try and eat a healthy breakfast like green tea with a lemon wedge, oats with half a banana/ an egg preparation with an orange and whole wheat toast. #Eat a fist full of nuts, a bowl of cereal and a whole fruit.