We’ve all heard breakfast is the most important meal of the day, but if you’re still skipping breakfast, here are five reasons to eat within an hour of waking up.
1. People who skip breakfast have a higher risk of obesity. Eating a healthy breakfast is a simple way to improve appetite control and help you stay satisfied for longer. This also makes you less prone to snacking or having late night cravings.
2. People who skip breakfast are at a 27% higher risk of a heart attack compared to those who eat breakfast. It can cause high blood pressure and high cholesterol.
3. People who leave the house without eating breakfast are at a 20% increased risk of type 2 diabetes. Skipping breakfast can cause insulin resistance, a condition in which a person requires more insulin to bring their blood sugar into a normal range.
4. Your body’s metabolism naturally slows down while sleeping, so not eating first thing in the morning doesn’t do much for boosting your metabolism. This means your body burns less calories throughout the day, which can ultimately lead to weight gain. Not to mention the sluggishness and brain fog you might feel going through your morning without any fuel. Skipping breakfast may also cause you to overeat at the end of the day because you’re extra hungry.
5. It fuels your brain, which improves mental performance. Studies show children do better in class when they eat first thing in the morning.
The ideal breakfast contains a enough protein. I recommend about 20-25 grams of protein at breakfast, which is approximately 2 eggs with cheese, 1 cup plain Greek yogurt, a protein shake, or ½ cup cottage cheese with an egg.
It also contains vegetables (ie: in an omelet) or something else colorful, such as a whole fruit.
Including a healthy fat is also a good choice because fat makes food taste better and fat adds a lot of satiety and keeps you feeling fuller for longer. Good fat choices include avocado, nut butter, almonds, walnuts, MCT oil, sunflower seeds (ie: on oatmeal or in yogurt), and cooking with olive, avocado, or macadamia nut oil.
"Break the Fast" and lose any mentality that skipping breakfast will help you lose weight because it isn’t true.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Mekary RA et al. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. Am J Clin Nutr. March 28, 2012. http://ajcn.nutrition.org/content/early/2012/03/27/ajcn.111.028209.abstract