Breakfast or nah?
To eat or not to eat… We’ve all heard that breakfast is the most important meal of the day, but is it? And if so, why?
I get it. The world we live in today is fast paced. We’re attempting to squeeze more and more into the 24 hours we’re given each day. At times it seems impossible to fit all we want to get done into one day. So, we’re forced to make cuts and breakfast is usually one of the first casualties. Studies suggest between 20-30% of Americans regularly skip breakfast, but is this a mistake?
What is Breakfast?
Breakfast is exactly what its namesake suggests, a break of the fasting state you put your body in after not eating all night. Eating that first meal of the day kickstarts your metabolism, helping you burn more calories throughout the day. Studies suggest that eating breakfast daily has been linked to overall better health. This includes better memory and concentration, lower levels of “bad” LDL cholesterol, lower chances of getting diabetes, heat disease, and being overweight.
Breakfast and Your Waistline
Does eating breakfast equate to a slimer waistline? Possibly. Studies have shown that people who eat breakfast have lower BMIs and are generally thinner than those that don’t. This could be attributed to the fact that the protein and fiber usually found in traditional breakfast foods keeps your appetite in check. Meaning you will be less likely to snack on unhealthy foods between meals.
On the other hand, those that skip breakfast are more likely to opt for something quick and convenient when hunger strikes. Typically, convenient snacks are laden with high amounts of calories, fats, and sugars. Leading to more total calories consumed throughout the day and in time, larger waistlines.
What You Eat Matters
While eating breakfast is important, what you choose to eat matters just as much. Forgo the doughnuts, muffins, and pastries we’ve all been programed to think of as breakfast foods instead of dessert. These high-sugar, high-carb foods will spike your blood sugar leading to unhealthy weight gain and a mid-morning crash. Instead opt for wholesome foods like eggs, low-fat dairy, oatmeal, fortified cereals, whole grain bread, fruits, and lean meats like ground turkey breast. These whole foods will leave you feeling satiated and energized.
It’s also important to keep portions under control. Studies have shown that eating a big breakfast can lead to the consumption of more calories at subsequent meals. You should try to achieve a healthy balance of lean proteins, whole grain carbs, and healthy fats.
Short on time? Prepare your breakfast the night before. Not a breakfast person? Make yourself a healthy, nutrient rich shake consisting of fruits, nuts/nut butters, oatmeal/bran, and a quality whey protein powder.
Eating breakfast itself may not make you lose weight and fit into those skinny jeans, but studies have shown that most people that lose weight and keep it off eat breakfast daily. Eating a wholesome breakfast daily can lead to better cognitive function, less unhealthy snacking, more stable blood sugar levels, a higher performing metabolism, and ultimately a thinner waistline and better overall health indicators. Together with regular exercise and proper supplementation, a healthy, wholesome breakfast will help you achieve your health and weight loss goals.