Breakfast Foods Affect Weight Loss, Metabolism Differently for Men vs Women

Researchers say males and females respond differently to their breakfast choices.
Males do better with high-carbohydrate breakfasts.
However, females have a better metabolic response to higher-fat breakfasts.
Differences in muscle, hormones, and nutrient needs may play a role.
Personalized nutrition based on metabolism can aid in weight loss, energy, and health.

An October 2024 study published in Computers in Biology and Medicine suggests what males and females eat for breakfast can affect them in very different ways.

The researchers found that males do best with carb-rich breakfasts.

Females, on the other hand, had a better metabolic response to a breakfast heavy in fat.

The researchers suggested that these differences could be used to tailor people’s diets to their needs, helping to support weight loss and improve energy.

How the effect of breakfast choices on metabolism was studied

The team reached this conclusion after creating a mathematical model of metabolisms for both males and females.

The model included feeding and fasting scenarios in healthy young people.

It additionally addressed metabolic responses to both high-carbohydrate and high fat meals at the organ and whole-body levels.

Specifically, they modeled the activities of the brain, heart, skeletal muscle, gastrointestinal tract, liver, and adipose tissue (fat).

The study’s stated goal was to examine how carbohydrates and fats are metabolized throughout the body and in the various organs.

They also wanted to learn more about what might be driving the metabolic differences.

The authors said the purpose of creating a mathematical model was to use existing data to quickly test hypotheses and refine studies without having to conduct more involved human studies.

Research like this helps bridge a gap in the scientific literature, the authors wrote, explaining that more tends to be known about metabolic responses to food in males.

Examining gender differences in metabolism can help us learn more about customizing nutrition recommendations for the unique needs of females.

Why breakfast choices can affect men and women differently

Catherine Gervacio, a Registered Nutritionist-Dietitian and a certified exercise nutrition coach with WOWMD, who was not a part of the study, said one reason that males and females respond differently is that males tend to have more muscle mass.

She said this means men tend to use carbohydrates for quick energy, while females tend to use more body fat.

The result is that a female’s long-term energy reserve burns fats more efficiently, according to Gervacio.

“This means men usually rely on carbs for energy, especially during activities, while women’s bodies are better at using fat, especially in times of rest or fasting,” she explained.

Hormonal differences can also play a role, per Gervacio.

“Hormones like estrogen in women promote fat storage and fat burning, particularly during fasting or when energy is needed over a longer time,” she said. “On the other hand, men’s hormones, such as testosterone, support more muscle growth, so their metabolism is more geared toward breaking down carbs for immediate energy.”

Finally, Gervacio pointed to the different energy and nutrient needs of males versus females.

“Due to different muscle-to-fat ratios and how organs use energy, men’s and women’s bodies prioritize different nutrients,” she said. “This results in women being more efficient at conserving and using fats for energy, while men’s bodies burn through carbs faster for quick bursts of energy.”

How personalized nutrition can support your health

Akanksha Kulkarni, a Registered Dietitian Nutritionist at Prowise Healthcare, who was also not involved in the study, explained that differences in biological sex, hormones, age, and physical activity must all be taken into account, whether you are looking to lose weight or simply to have more energy and better health.

For example, weight loss diets for males might be higher in complex carbohydrates, while females might incorporate more healthy oils.

“Custom nutrition helps people gradually adjust and tailor their meals to provide lasting energy,” she said.

Finally, Kulkarni said that personalized nutrition, especially if it is derived from analyzing the individual metabolic profile, could improve a person’s overall health.

“Taking into account the gender aspects of the metabolism helps with controlling the degree of inflammatory response and blood sugar levels in a better way and managing excess body weight successfully in the future, which translates to better health,” she concluded.