Is Breakfast really the “most important meal” of the day or can you skip it and still lose weight?
Is Skipping Breakfast Bad for You?
Skipping breakfast is one of the major eating issues I see in new clients. They have all kinds of excuses; I’m not hungry in the morning, I don’t have time, I don’t like “breakfast” foods.
This is one area of nutrition that is easy to adjust. If you’re not eating breakfast within one hour of waking, then you need to read further!
Are you wanting to lose weight?
Some studies show that 80% of people who have maintained a significant weight loss, eat breakfast every single day, as do naturally lean people. Breakfast is literally breaking the fast of the night, therefore I believe you need to send food into your system in order to get your metabolism to kick in.
Are you wanting more energy?
If you are lacking energy or are wanting more energy – eat early. Putting breakfast in your body will give you more sustained energy through the morning. Not hungry in the morning? You probably ate too much the night before or your body has stopped sending you hunger signals. You ignored them for so long that it stopped, but you can get your body to start signalling you again by eating in the a.m.
To get a steady release of energy all morning long, eat a meal that combines protein and carbohydrates: peanut butter on an apple, a Kind bar, old fashioned oatmeal with almonds. You’ll burn the carbs quickly, giving you a surge of energy in a short period of time. The protein will stay in your stomach longer and give you staying power.
Are you a night nosher?
We all know that eating more calories than you use all day leads to weight gain; eating fewer leads to weight loss. So, in theory, no matter when you eat them, as long as the number of calories you eat each day matches how many you burn, you won’t gain weight.
But some research has shown that the way food calories are distributed may affect hunger—and that could affect weight gain. Research has also shown that people who skip breakfast are more likely to binge.
Going for long periods without eating creates a state where your body is low on fuel. Ever heard of being HANGRY? Your metabolism may slow to preserve energy, and your body may be more sensitive to the calories that come later—it may be more likely to store those calories as fat and not use them. Irregular eating usually leads to eating larger meals to make up for the energy deficit. A big meal may overload your body’s capacity to use those calories, and the extra may be more likely to be stored as fat.
Irregular eating is probably more of a problem than night eating. People who skip breakfast often shift their caloric intake to later in the day, eating the majority of their daily calories at night. Many obese people display eating behaviors that often involve skipping breakfast. If you eat most of your daily calories in the evening and you cut back on those calories, you may experience weight loss. It’s easy to assume that it’s because eating at night is more fattening. But it may simply be that you are cutting calories, or dieting, by limiting your evening eating.
So, Up and At Em and eat a healthy breakfast!
Want some ez a.m. recipes?
1 cup Plain coconut yogurt
2 Tbsp sliced almonds
sweetener of choice (if desired)
1/4 cup blueberries or strawberries
Layer and enjoy!
1 cup frozen mixed berries
3 Tbsp or more as needed orange juice
4 Tbsp plain coconut yogurt
1/2 scoop of protein powder (I like Orgain Sweet Vanilla Bean)
Blend and enjoy!
Slice of bread (I prefer Ezekiel)
1/2 an avocado
Salt/Pepper/red pepper flakes
Toast the bread, top with sliced avocado and season with salt, pepper and pepper flakes.
Want more ideas? Check these out!
Intentionally Eat Breakfast!