Many people have the habit of skipping breakfast. For people who lose weight, breakfast is even more dispensable. In fact, breakfast is very important. Even if you are losing weight, you must eat breakfast. Theoretically, the nutritional intake of a hearty breakfast can account for 25%-35% of the whole day's nutritional needs. But in fact, our breakfast is often omitted: lack of time, being hungry and being too lazy to cook are the most common reasons. As the first meal after a long night, breakfast is very important to us. An ideal breakfast should include: a drink: dairy products to supplement the water intake at night; in addition, fruits and bread or coarse grains rich in vitamin C can provide the calories needed in the morning. Even during weight loss, a big breakfast won't make you fat.