[10] Study participants had a 31 %
less calorie intake at lunch after eating oats for breakfast in comparison to participants who had sugared corn flakes for breakfast.
One study shows that eating eggs instead of bagels for breakfast led to more satiety and
less calorie intake for 3 days (7).
It seems like a no - brainer — skipping meals and ignoring your tummy's rumbling protests
mean less calorie intake and resulting weight loss; however, that's not the case.
Research actually shows that doing those two things will increase satiation with less calorie intake [ref].
Pretty much just like you said,
less calorie intake and less sugar.