The American Dietetic Association stresses the importance of breakfast, describing it as the "refueling stop" for your body to get your day started well. The Harvard Men's Health Bulletin reported that eating breakfast is beneficial to your health and helps you lose weight. Breakfast is the first meal of the day, and it plays a vital role in balancing your nutrition and energizing you for the rest of the day.
Breaking the Fast
Since your blood sugar levels are lower, your body is primed to seek out food in the morning. "The Washington Post" reports that your body's serotonin level is high when you first get up, so you may not necessarily feel hungry yet, but when the level dips later in the morning, you may find yourself craving simple carbohydrates. This increases the odds that you will choose a less healthy foods. The Mayo Clinic highlights the replacement of glycogen in your body when food is eaten, making you feel better and have more energy. If you eat a balanced breakfast soon after waking, you will make wiser food choices.
Metabolism
Your metabolism plays a big role in how your body processes nutrients and calories. If you skip breakfast and wait several hours before eating, the body has already been resting in a semi-starved metabolic rate, and it has been accessing muscle to fuel the brain rather than using food. This is because the brain needs glucose to function, and if the body does not have glucose from food, it will draw nutrients from your muscles to create glucose. "The Washington Post" reports that when your body draws from the muscles, it destroys muscle tissue. When you do finally eat, since the body is in starvation mode, it will try to store those calories for emergency use in the form of fat tissue.
What to Eat
The American Dietetic Association (ADA) says that any food can serve as breakfast. The important element is to eat shortly after waking for the best results. If you do not feel hungry, then a glass of fruit juice or a piece of whole wheat toast is enough to start your metabolism properly, but it should not make your stomach uncomfortable. Once your body becomes accustomed to being fueled in the morning, you may find yourself developing an appetite. Other foods the ADA lists as good breakfast choices include yogurt, one whole wheat bagel, one slice of cheese, a sandwich and leftovers.
Weight Loss
Skipping breakfast may seem like an easy way to reduce your calorie intake when trying to lose weight, but as discussed before, your metabolism will begin to slow down in response. This defeats the purpose of skipping breakfast. The Harvard Men's Health Bulletin states that individuals who ate a moderate breakfast can help keep diabetes, heart disease and stroke risks low. The Mayo Clinic reports that skipping breakfast can actually increase your risk of obesity. Because eating breakfast helps you make better food choices and gives you more energy for exercising, you will be able to lose weight.
How Much Breakfast?
While it seems that any food will suit for breakfast, it is important to make wise choices. Breakfast should consist of complex carbohydrates, lean protein, dairy, and fruit or vegetables. Consuming eggs daily seems to increase disease risks for diabetic men, according to the Harvard Men's Health Bulletin, but "The Washington Post" report suggests that consuming a large breakfast providing roughly half of your nutrient and calorie needs seems to improve weight loss. Choosing a low-sugar, high-fiber breakfast cereal with low-fat milk and fruit on the side is an affordable and fairly fast breakfast combination that is supported by both reports.
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