Breakfast: The most important meal of the day?
There is one common thing across statistical studies of people who have achieved and maintained a large weight loss; they eat breakfast. 80% of people who have been able to maintain a weight loss of at least 15kg for a year or more report they always eat breakfast.
Breakfast is often called the ‘the most important meal of the day’ and there are many reasons for this. Breakfast is the first meal of your day which breaks your overnight fasting period. Eating breakfast is what kick starts your metabolism for the day which is what helps burn calories throughout the day.
The importance placed on breakfast is actually in the nutrients given to the body after ‘breaking your fast’ not necessarily a meal eaten first thing in the morning. Eating breakfast replenishes your supply of glucose to boost your energy levels and alertness, as well as providing essential nutrients required for good health.
Skipping meals, particularly breakfast, can lead to overeating later in the day.
Why exactly does eating breakfast help people to lose and ultimately maintain a healthier weight? The main reason is that eating a healthy breakfast reduces hunger throughout the day and decreases the likelihood of overeating and making poor food choices. Skipping breakfast regularly can lead to your metabolism slowing down, which will make it easier to gain weight.
The benefit of having a high metabolism is the higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Benefits:
Energy - The energy source of the body is glucose. You also store glucose as glycogen in your body, most of it in your liver, with smaller quantities in your muscles. During fasting (not eating) periods, including overnight, the liver breaks down the glycogen and releases it as glucose into your bloodstream to maintain your blood sugar levels steady. This is particularly important for your brain which relies almost entirely on energy glucose. In the morning, the glycogen reserves are poor because you have gone without food for as long as 12 hours. Eating breakfast will improve your energy levels and restore glycogen levels ready for the day to keep your metabolism up.
Those who regularly eat breakfast have improved vitamin and mineral levels and consume less calories from fat. Breakfast foods are rich in vital nutrients including folate, calcium, iron, B vitamins and fibre. Breakfast contains plenty of the total nutrient intake for your day. People who eat breakfast are more likely to meet their recommended daily intakes of vitamins and minerals than people who do not.
Helps to control your weight – like I mentioned about, eating a healthy breakfast reduces hunger throughout the day and decreases the likelihood of overeating and making poor food choices.
Boosts brain power – Eating breakfast gives your brain the energy it needs to get going for the day. This can improve your attention, concentration, and memory.
Helps reduce the risk of illness and disease – people who regularly eat breakfast have a lower risk of obesity, type 2 diabetes, and even cardiovascular disease. But it is hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
Despite these benefits of breakfast for your health and well-being, many people often skip it, for a variety of reasons, such as no time, not hungry, trying to lose weight and even for cultural reasons.
Things you can do to make it easier to eat breakfast:
Prepare some quick healthy foods over the weekend or the night before such as: zucchini slice, healthy muffins or overnight oats.
Keep some breakfast foods at work (if allowed).
Set your alarm 10-15 minutes earlier in the mornings to have a little extra time before leaving the house.
Swap out any time-wasting habits in the morning (like scrolling social media) and use the time to eat breakfast.
Prepare for the next day the night before to free up time in the morning.
Not hungry in the mornings?
Some people just do not like food first thing in the morning or just aren’t hungry and that’s okay. Try eating a smaller dinner earlier in the evenings so you are hungry in the mornings. You could try some new recipes or switch your breakfast meal to morning tea or mid-morning snack instead, that way it is a little later in the morning instead of when you first wake up.
Breakfast ideas:
Smoothies - quick easy way to get a heap of good nutrients
Wholemeal, wholegrain toast, English muffins, or crumpets –you could top with baked beans, eggs, tomatoes, mushrooms, spinach, salmon, avocado, etc.
Wholegrain cereal (untoasted muesli, bran cereal, whole-wheat biscuit) – with milk, natural yoghurt, and fresh fruit.
Porridge or overnight oat (go for plain oats, not flavoured) – add fruit to add flavour
Yoghurt with fresh fruit and some nuts or muesli to add some crunch
Try to keep your breakfast balanced and if possible, food from each of the food groups. Choose foods that are substantial and going to fill you up for a long time and give you plenty of energy for the day ahead.