When Aditi first came to me, she wasn’t overeating — she was under-nourishing her mornings. Yet she was gaining weight. Her typical breakfast was a cup of tea with biscuits or sometimes just coffee. At times, she would skip her breakfast completely. By noon, she would feel drained, hungry and crave sugar — a classic pattern of insulin spikes followed by energy crashes and then she would end up eating anything and everything on this planet. The body then couldn’t process her calories well.I suggested a new breakfast. She began her day with one glass of jeera-lemon water, followed by a protein-rich breakfast like moong dal chilla with paneer stuffing, or vegetable oats with curd and nuts. On busier days, she had boiled eggs with overnight oats or paneer sandwich and sautéed vegetables.A small change sparked a chain reaction. In just a week, she felt controlled at lunchtime, kicked the 5 pm tea and snacking namkeen habit and enjoyed sustained energy. As weeks went by, her waistline and thighs shrunk not by starving, but by just fuelling the body right at the start of the day.Eating a nutrient-rich breakfast not only stabilised her blood sugar but also fixed her metabolism or the process by which the body converts food into energy. Her body naturally began to burn fat more efficiently leading to visible inch loss. Aditi not only lost weight but also transformed her mood, digestion and skin health. Her “before and after” photos speak volumes — proof that the right breakfast can truly reset your metabolism and shape your body from within.What you eat is what you becomeIf you think skipping breakfast will shape your figure, it might actually be doing the opposite. What, how and when we eat in the morning can set the tone for appetite regulation, energy levels, metabolic balance and even body composition over weeks and months. But the “perfect breakfast” is not one-size-fits-all—and many common mistakes derail good intentions.A “good breakfast” for weight loss should aim to deliver three pillars:• Protein (~20–25 g) — to preserve lean mass and increase satiety• Complex carbohydrates/fibre — for slower digestion, steadier blood sugar• Healthy fats — for satiety, micronutrient absorption, and metabolic flexibilityOptions for breakfast1. Oats + Greek Yogurt + Seeds + BerriesThis combination provides beta-glucan fibre from oats, probiotics from yogurt and antioxidants from berries. The seeds add omega-3 fats and crunch.2. Eggs + Whole-Grain Toast + AvocadoStory continues below this adThe eggs supply high-quality protein, while avocado adds healthy monounsaturated fats. Whole grains give a slow-release energy source.3. Besan Chilla (Gram Flour Pancake) + Vegetable Stir + ButtermilkA traditional Indian combination that’s high in protein and low in refined carbs — easy to digest and keeps you full longer.4. Poha with Peanuts + A Boiled EggPoha by itself is light, but the peanuts and egg add fats and protein, converting it into a complete, satiating meal.5. Paneer or Tofu Scramble + Millets + Green TeaA plant-protein powered start that supports both weight control and muscle maintenance.Common weight loss mistakesStory continues below this ad1. No breakfast at all: Many people think skipping breakfast helps them lose weight but it can actually slow metabolism, lead to cravings and sugar dip. This eventually makes you overeat.2. Calling tea or coffee ‘breakfast’: Caffeine without nutrients tricks the brain into alertness but starves your cells of real fuel. It raises cortisol, delays metabolism, and often increases acidity or bloating.3. Breakfast choices: Choosing flavoured yoghurt or bread jam in the name of quick breakfast actually give you a lot of hidden sugars and imbalance nutrient value4. Overloading “healthy” foods: Oats with honey, smoothies with peanut butter, or granola bowls with dried fruits can quietly turn into 600+ calorie desserts. The ingredients are healthy but the quantities aren’t.Story continues below this ad5. Believing “Liquid = Light”: Fruit juices, smoothies, or milkshakes are often calorie bombs in disguise. Liquids digest faster, so you feel hungry sooner — and end up eating more later. In fact, add your protein powder or make a thick smoothie.(Batra is a nutritionist and fitness coach)