"Breakfast is the most important meal of the day" is one of those phrases that you've probably heard dozens of times, but that doesn't make it any less true. If you're skipping your morning meal, you may be missing out on essential nutrients your body needs and sabotaging your efforts to lose weight or maintain your weight.
Identification
According to the Mayo Clinic, a healthy breakfast should include whole grains, like whole-grain toast, cereal or muffins; low-fat protein, such as eggs, peanut butter, lean meat or fish; low-fat dairy products, like low-fat milk, yogurt and cheese; and fruits and vegetables. Plan your morning meal to include foods from at least two of these groups to get the maximum health benefits and try to get 20 to 25 percent of your daily calories at breakfast.
Significance
Men who eat breakfast tend to weigh approximately 6 lbs. less than men who skip breakfast, and people who have lost weight keep more pounds off when they eat breakfast, according to MealsMatter.org. Eating breakfast helps kick-start your metabolism so that you can burn more calories during the day and stabilize your blood sugar levels so you're less likely to crave junk food.
Time Frame
To get the maximum weight-loss benefits from your breakfast, plan to eat within two hours of waking up, says Elisabetta Politi, registered dietitian and nutrition manager of the Duke Diet and Fitness Center, in "Women's Health" magazine. Your body uses breakfast as a cue to start your metabolism working, so the earlier you eat breakfast, the sooner your body starts burning calories, explains Politi.
Misconceptions
If you skip breakfast because you're counting calories, think again. People who skip breakfast tend to eat more calories during the day than people who eat a morning meal, probably because hunger drives them to make unhealthy food choices and overeat at lunchtime, says MayoClinic.com.
Expert Insight
If you're not sure what to have for breakfast, MealsMatter.org has several suggestions. Try whole-grain cereal with low-fat milk, fruit or peanut butter on whole-grain toast, with a side of fruit or a smoothie made with fruit and yogurt for quick options. If you're not a fan of traditional breakfast food, leftover vegetable pizza or stir-fry can make a good breakfast.
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