Doctor Rangan Chatterjee urged people to try a breakfast that’s more than just a bowl of cereal (Image: Getty )
Dr Rangan Chatterjee, a medic and TV host, has revealed his preferred breakfast for weight loss. Speaking on the Doctor’s Kitchen podcast, Dr Chatterjee explained he frequently eats what most would regard as dinner, first thing in the morning.
He stressed the significance of protein in the morning meal, as it helps suppress appetite. He challenged why many have been taught to begin their day with ultra-processed cereals. He asked: « Who says that these are breakfast foods? And when you really dive into where this all came from and the marketing involved, it’s actually some cereal companies, right?
« We used to go to India for six weeks every other summer. I can still remember my cousins before they went to school, they’d have these big plates.
« There were like meats, vegetable curries, there was dal, rice, it was like a proper meal. And then I noticed after about 10 years, you’re going back and like there’s all these adverts from the cereal companies. »
Podcast host, Dr Rupi Aujla replied: « There’s that beautiful set of photos where they looked at what kids eat for breakfast around the world. It was done about 10 years ago. I come back to that all the time.
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« What you see in the UK and the US are just these refined sugary cereals, and you definitely see that in certain other countries like Latin America and particularly in Brazil. But then you look at places like Asia and it’s just like a thali, you know, like Sri Lanka was like a thali with some. Some I mean that’s the kind of stuff that I would eat for dinner. »
The author of six bestselling books and host of health podcast ‘Feel Better, Live More’, added: « Yeah, and one of the things I’ve often said to patients to help them with this is eat dinner for breakfast. »
Dr Aujla elaborated: « Protein at breakfast is a great strategy to ensure that you’re not overconsuming and improve weight maintenance. »
According to Dr Chatterjee, the key to sustaining weight loss is cutting out snacking. He explained that he doesn’t keep tempting foods at home, saying he avoids stocking items like sweets, chocolate, and cakes so he’s not inclined to eat them.
He added: « There will be an evening when I’m feeling tired and a bit stressed, and I will start opening the cupboards and look for something a little bit sweet, and all I can see at the moment are whole nuts and olives, and sometimes I’m like, ah, I’m not sure I feel like that at the moment. No it’s not really what I wanted. I think not using your willpower in your house is a great tool. »
He noted that for people whose diets consist of up to 70% ultra-processed foods, reducing snacking alone can work as a reset, helping the body and taste buds break free from constant cravings and temptation.
He concluded with an example, explaining: « Let’s say you were an alcoholic, right, and you were struggling with your alcohol consumption. And you recognise that, and you start to get help.
« I think most of us would probably accept that whilst you’re trying to recover from that, possibly not the best idea to have loads of beer and wine and booze kicking around in your fridge and in your house. »
Protein-rich foods are really important for building muscle and keeping you full. These include lean meats such as chicken, turkey, and beef, as well as fish and seafood like salmon, tuna, and halibut. Eggs and dairy products like Greek yogurt and cottage cheese are also great. If you prefer plant-based foods, you can choose lentils, beans, tofu, edamame, nuts, and seeds. The best options usually have about 20-30 grams of protein per 100 grams.
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