02 WEEKS TO BURN 1KG OF FAT WITH A BIGGER DINNER

Eating ‘breakfast like a king’ is the most hallowed of nutritional edicts. And it’s sound advice if – like the monarchs of yore – you have helpers on hand to prepare your meals and a leisurely morning schedule. But for those of us with hour-long commutes, 8am staff meetings and a less regally appointed larder, it’s impractical. Yet thanks to researchers from the University of Munich, the common man needn’t be condemned to a life of burgeoning waistlines.

Their two-week study of obese and healthy volunteers found that a lighter breakfast was associated with a leaner daily food intake and lower overall bodyweight, with the scientists advocating cutting calories in the morning as a smart fat-loss strategy. It seems those who enjoy their first meal in the manner of a rotund royal continue in that vein for the rest of the day.

So, should a hectic morning routine make a cooked breakfast impractical, don’t feel bad about settling for a post-gym shake or pauperian bowl of oats at your desk. Instead, save your appetite for a hearty dinner. Insulin sensitivity is lower in the evening, so if you fill up on carbs after a big evening workout, more of what you eat will be stored as muscle instead of fat. Consider this your royal pardon for a proper supper.