You must eat whole wheat bread (carbohydrates) for breakfast, which is the basis for ensuring normal metabolism in the morning. Morning is also the best time for protein to absorb. Two egg whites, 1 cup of soybean milk, and bread should be eaten in moderation. It is suggested that men who lose weight should eat 600 calories for breakfast and women should eat 450 ~ 500 calories for breakfast. Even if you lose weight, men should consume 1, 800 to 2000 calories every day, and so should women. This figure is normal weight, and it will be increased if it is heavy. High weight means high calorie consumption.