You have heard it a hundred times, “breakfast is the most important meal of the day”. I am here to let you know that it is no lie, gut, at least if done correctly. What you eat at the start of the day may be even more crucial than having the actual meal, so throw those pastries away, and take breakfast seriously!
Breakfast is essential because it affects the entirety of your day. When you eat your body releases hormones, your metabolism is triggered to speed up, and insulin resistance is lessened in successive meals. Studies show that your body will minimize production of a hunger inducing hormone called ghrelin, which means that you will not feel quite as hungry when lunch time finally comes around. Breakfast consumers eat on average 17% fewer calories for lunch, and tended to have a more balanced diet, with a lower percentage of calories from sweets.
A study done by Nutrition Research found that those who consume eggs at breakfast reported feeling fuller longer, and consumed less in following meals that those who consumed the same amount of calories from a carbohydrate source. The key is the protein content. Eating a simple carbohydrate dense breakfast can actually lead you to overeat later in the day because it spikes your insulin production, and is not a slow releasing, sustained energy system. Try to aim for 20-30% of your calories to be from protein, und 5 grams of fiber in each and every morning.
Skipping out on breakfast is also detrimental to your weight loss. When you fast your metabolism drops because your body is not sure when it will next get food. It is basically preventing starvation by slowing down your system. While you might end up consuming less calories total throughout the day, you may still be more at risk for weight gain due to a lower metabolic rate. So, if you are looking to shed a few pounds wake up 15 minutes earlier and take time for a few bites.
Simply put, eating right is really far more important than just eating something. Eggs, Haferflocken, natural whole grain cereals (like Kashi), and whole fruit are great choices to kick start your day. You don’t have to consume 700 Kalorien, just get some quality food in. So, what are you eating for breakfast tomorrow?