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上班族的早餐总是吃得匆匆忙忙，而晚上又少不了聚餐宵夜。如果时间充裕，就会使人禁不住大吃一顿。研究表明，如果不想让体重飙升，人们应该在早餐吃最饱，晚餐吃最少。
Eating a big breakfast could help you burn double the amount of calories than if you eat a larger meal at dinner.
与一顿丰盛的晚餐相比，吃一顿丰盛的早餐可以帮助你燃烧两倍的卡路里。
It could be the key to losing weight while also keeping blood sugar levels steady， researchers at Lübeck University in Germany said.
德国吕贝克大学的研究人员称，这可能是帮你减肥，同时也能保持血糖水平稳定的关键。
Their study found filling up in the morning boosts a metabolism process known as diet-induced thermogenesis （DIT）.
研究人员发现，早上吃饱可以促进新陈代谢过程，也就是所谓的食物诱导产热（DIT）。
DIT refers to the number of calories the body expends to heat the body and digest food. It was shown to be twice as high for those who ate more at breakfast than at dinner.
食物诱导产热指的是身体为保暖和消化食物而消耗的热量。研究表明，与晚餐吃得多的人相比，早餐吃得多的人食物诱导产热是其两倍。
On the other hand， a low-calorie breakfast increases appetite， especially for sweets， the researchers admitted.
另一方面，研究人员承认，低卡路里的早餐会增加食欲，尤其是对甜食的渴望。
The findings published in the Journal of Clinical Endocrinology and Metabolism were based on a laboratory experiment of 16 men.
共有16名男性參加了这项实验，研究结果发表在《临床内分泌与代谢杂志》上。
They consumed a low and high calorie breakfast and dinner one day—and then vice versa on another.
他们在一天中分别摄入低卡路里的早餐和高卡路里的晚餐，而在另一天则相反。
The study also showed increases in blood sugar and insulin concentrations， caused by eating a meal， was diminished after breakfast， but not so much after dinner.
研究还表明，吃饭时升高的血糖和胰岛素浓度在早餐后有所降低，但在晚餐后则下降没有那么明显。
The results also showed eating a low-calorie breakfast caused sweet cravings with a higher appetite.
此外，吃低卡路里的早餐会导致对甜食的食欲增加。
This suggests those saving all their calories for the end of the day may face consequences because they snack more.
这表明，想减肥的人们把一天中高热量的食物都留到晚上会得不偿失，因为他们在一天之中会吃更多零食。
Corresponding author Dr Juliane Richter， a neurobiologist at Lübeck University， said， “Our results show a meal eaten for breakfast—regardless of the amount of calories it contains—creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.”
通讯作者、吕贝克大学的神经生物学家朱利安·里克特博士说：“我们的研究结果表明，不管早餐含有多少卡路里，早餐的食物诱导产热是等量晚餐的两倍。”
“This finding is significant for all people as it underlines the value of eating enough at breakfast，” added Dr Richter.
“这一发现对所有人都很重要，因为它强调了早餐吃饱的重要性。”里克特博士补充道。
The study adds to increasing evidence that the best way of losing weight is to eat your largest meal in the morning—and your smallest in the evening.
Eating a big breakfast could help you burn double the amount of calories than if you eat a larger meal at dinner.
与一顿丰盛的晚餐相比，吃一顿丰盛的早餐可以帮助你燃烧两倍的卡路里。
It could be the key to losing weight while also keeping blood sugar levels steady， researchers at Lübeck University in Germany said.
德国吕贝克大学的研究人员称，这可能是帮你减肥，同时也能保持血糖水平稳定的关键。
Their study found filling up in the morning boosts a metabolism process known as diet-induced thermogenesis （DIT）.
研究人员发现，早上吃饱可以促进新陈代谢过程，也就是所谓的食物诱导产热（DIT）。
DIT refers to the number of calories the body expends to heat the body and digest food. It was shown to be twice as high for those who ate more at breakfast than at dinner.
食物诱导产热指的是身体为保暖和消化食物而消耗的热量。研究表明，与晚餐吃得多的人相比，早餐吃得多的人食物诱导产热是其两倍。
On the other hand， a low-calorie breakfast increases appetite， especially for sweets， the researchers admitted.
另一方面，研究人员承认，低卡路里的早餐会增加食欲，尤其是对甜食的渴望。
The findings published in the Journal of Clinical Endocrinology and Metabolism were based on a laboratory experiment of 16 men.
共有16名男性參加了这项实验，研究结果发表在《临床内分泌与代谢杂志》上。
They consumed a low and high calorie breakfast and dinner one day—and then vice versa on another.
他们在一天中分别摄入低卡路里的早餐和高卡路里的晚餐，而在另一天则相反。
The study also showed increases in blood sugar and insulin concentrations， caused by eating a meal， was diminished after breakfast， but not so much after dinner.
研究还表明，吃饭时升高的血糖和胰岛素浓度在早餐后有所降低，但在晚餐后则下降没有那么明显。
The results also showed eating a low-calorie breakfast caused sweet cravings with a higher appetite.
此外，吃低卡路里的早餐会导致对甜食的食欲增加。
This suggests those saving all their calories for the end of the day may face consequences because they snack more.
这表明，想减肥的人们把一天中高热量的食物都留到晚上会得不偿失，因为他们在一天之中会吃更多零食。
Corresponding author Dr Juliane Richter， a neurobiologist at Lübeck University， said， “Our results show a meal eaten for breakfast—regardless of the amount of calories it contains—creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.”
通讯作者、吕贝克大学的神经生物学家朱利安·里克特博士说：“我们的研究结果表明，不管早餐含有多少卡路里，早餐的食物诱导产热是等量晚餐的两倍。”
“This finding is significant for all people as it underlines the value of eating enough at breakfast，” added Dr Richter.
“这一发现对所有人都很重要，因为它强调了早餐吃饱的重要性。”里克特博士补充道。
The study adds to increasing evidence that the best way of losing weight is to eat your largest meal in the morning—and your smallest in the evening.