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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.
Dr. Rangan Chatterjee, a doctor and television presenter, has shared his go-to breakfast choice for those looking to shed pounds. During an appearance on the Doctor’s Kitchen podcast, Dr. Chatterjee revealed that he often opts for a meal typically reserved for dinner in the early hours of the day.
He emphasized the importance of incorporating protein into the morning meal to help curb hunger. Questioning traditional breakfast norms, he wondered why many people start their day with highly processed cereals. He pointed out, “Who decided these are breakfast foods? When you dig into the origins, it’s largely due to the influence of cereal companies.”
Recalling his childhood, he shared, “We often traveled to India for six weeks every other summer. I vividly remember my cousins having substantial plates before school.”
He continued, “These meals consisted of meats, vegetable curries, dal, and rice—essentially a full meal. But over the years, I noticed a shift influenced by cereal advertisements.”
The podcast host, Dr. Rupi Aujla, responded, “There’s a fascinating collection of photos showcasing children’s breakfasts worldwide, captured about a decade ago. I often revisit those images.”
Read more: Urgent warning to parents as a BBC doctor highlights it’s a ‘widespread’ issue.
“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.
