Is A Large Breakfast Better?
There's a saying in the weight loss world that goes like this; Eat breakfast like a king, lunch like a prince and dinner like a pauper if you want to lose weight.
But is this true?
Not likely unless you've always eaten like a king at every meal then you would create a deficit in calories which would make you lose weight. But what if we kept the calories the same, would there be a change? Not in my experience. In fact when we look at insulin (the number 1 fat storing hormone in our body), we find something called "the dawn effect" were your body has fasted all night keeping your blood sugar low and increasing gluconeogenesis (converting amino acids for fuel). If you get up and have a high carbohydrates breakfast, you will be raising your insulin higher in the morning that any other time in the day (with the possible exception of post workout) This counters what you want to happen when the goal is weight loss.
For weight loss you want to keep a nice a steady flow of insulin with out the ups and downs.
So the question is not how much we eat at every meal but what we eat. Remember carbohydrates have the biggest impact on blood sugar and insulin, protein has a little effect unless you eat too much at once and fat has no effect unless it's combined with a high carbohydrate meal.
So if your goal is to lose weight it only makes sense to eat a lower carbohydrate breakfast and then a consistent amount of carbohydrates with each meal throughout the day to avoid the blood sugar roller coaster.