How nice it will be if we do not have to eat breakfast (so that we can sleep 15 minutes more.). Many are skipping breakfast too when they try to lose weight. Have you wonder why we need to have breakfast? Can we just skip breakfast?
Read on to find out more.
Why You Should Not Skip Breakfast?
- Our brain runs on glucose. That is where we get the fuel to think, walk, talk, and carry on other activities. Let’s say you have your last meal at 8 PM yesterday, when you are sleeping, you are ‘fasting’ for an average of about eight hours, so it is essential to ‘break’ this fast. Did you know your body never turns off, even when you sleep? So, after a long night’s rest, you need to refuel with breakfast. Breakfast powers up your body and your brain. The following day, if you do not eat breakfast, but wait until about noon to eat, your body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for your brain to function. That can be demanding when you are sitting in the office or classroom, trying to concentrate to do your work. It is even worse if your work is labour intensive.
- Eating breakfast has been proven by studies that it improves concentration, problem solving ability, mental performance, memory, and even mood. You will certainly be at a disadvantage if your colleagues or classmates have eaten breakfast and you have gone without. On average, they will think faster and clearer, and will have better recall than you.
- In fact, breakfast also increases metabolism of our bodies. It jump starts our metabolism (how quickly our body burns energy), which is slow after being inactive at night.
- Breakfast skippers also have a harder time fitting important nutrients into their diet. Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fiber.
- Some people believe that skipping breakfast may help them lose weight. Not really. Skipping meals often leads to overeating later in the day. Becoming hungry often leads to a lack of control and distorted satiety signals (meaning it is hard to determine when you are full). This can result in taking in more food than if one had an appropriate breakfast. As a matter of fact, it is easier to control one’s weight by eating smaller meals and snacks more frequently.
Here are the tips what to eat.
What To Eat for Breakfast
- A healthy breakfast should contain some protein and fiber. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
- Protein can come from low fat meats, eggs, beans, or soy.
- Fiber can be found in whole grains, vegetables and fruits.
- A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.
- Avoid sugary cereals, syrups, chocolate muffin, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours.
- Avoid so-called “breakfast bars” too. Usually the first ingredient in a bar is sugar, followed closely by a refined flour.
- What if there is just no time in the morning to eat breakfast? (Sound as if you are busier than Prime Minister or President.) There are plenty of items you can bring along with you.
- Carry a easy-to-eat whole grain cereal, or bring a yogurt or small box of skim milk, juice, or fruit. Other portable items include a hard boiled egg or even a peanut butter sandwich.
- Single serving hot cereals, such as oatmeal, are handy – all you have to do is add hot water, available at most cafeterias.
Whatever your choice, eat something. If you think you are doing fine without breakfast, just try changing your tune for a week. I am sure you will find the difference. You will undoubtedly perform better with some fuel in your system, and, hopefully, become a breakfast believer. In short, breakfast is the most important meal of the day.
Tips: Cereal is an excellent choice if you want to get enough fiber. Take note that not all cereals are created equal. Read labels and make sure yours offers at least 6 grams of fiber per serving. If you choose Kashi GoLean Crunch!, one cup offers 8 grams. Pair it with a small banana (2.6 grams) and you will have at least total of 10.6 grams of fiber.
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