‘25–30g protein at breakfast can change your day’: Do women need to eat within an hour of waking?

Fitness influencer Sonali Saraogi Singh recently claimed that women should consume protein within an hour of waking to avoid hormonal imbalances. She suggested a protein intake of 25-30 grams could improve their entire day. However, Dt Shalini Bliss, Head of Dietetics at PSRI Hospital, stated there is no scientific evidence supporting this rule.

Instead, overall well-being depends on various factors such as diet quality, sleep, stress, physical activity, and individual metabolic health. While protein-rich breakfast can enhance satiety, muscle preservation, and blood sugar regulation, 25-30 grams of protein isn't a universal requirement. Dt Bliss recommends Indian breakfast options like eggs, curd, paneer, dal, sprouts, and soy.

If a woman isn't hungry right after waking, skipping breakfast isn't necessarily harmful. Pregnant women, underweight individuals, those with medical conditions, or anyone experiencing dizziness or excessive fatigue while fasting should consult a healthcare professional. Dt Bliss emphasizes that a hard rule of consuming breakfast within an hour is less important than the diet's overall quality and balance throughout the day.