Be Strong. Be Fit.


Why You Should Not Skip Breakfast and What To Eat For Breakfast?

September 26th, 2009 · 16 Comments ·


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?

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.




Category: Nutrition

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
16 responses so far ↓
  • Joncravefit // Sep 26, 2009 at 11:02 PM

    Greeaat tips, its amazing that some people just do not understand the true benefit of something like breakfast, especially when they fall into that mind set that they cant eat in the morning, when in reality, due to the fast pace world we live in people just do not give themselves enough time to have a balanced breakfast. Only coming to the simple conclusion in their mindset that they cannot eat in the morning. Good stuff, we are all trying to do our part to help with the obesity epidemic out there.

  • bsim // Sep 26, 2009 at 11:21 PM

    Thanks, Mun. I can never function without breakfast! I’ll go CRAZY!!!!

  • sylvesteR // Sep 27, 2009 at 12:01 AM

    In a long term run, skipping breakfast could lead to brain damage due to insufficient glucose supply to the brain right? Correct me if I’m wrong. Orh, and never skip breakfast on the day of exam or any important events, ur brain and body will fail you^^

  • Sharon // Sep 27, 2009 at 2:49 AM

    I definitely agree with you on eating a well-balanced breakfast. Breakfast can determine how the rest of your day will be.

  • Jonz // Sep 28, 2009 at 6:59 AM

    You just need to spare 15-20 mins extra to get kickstart your metabolism. Wished that everyone could see the light on how important breakfast is – well you can exclude all those fried foods with loads of saturated oil.

  • ysw // Sep 28, 2009 at 11:17 AM

    Yeah, breakfast is good. Just started going for more healthy breakfast. No more Char Koay Teow, no more Koay Teow Soup, no more roti canai, no more nasi lemak!

    My typical breakfast now would be any one of those below:

    1. Quaker Oats+nuts/raisin/etc & a glass of low fat HL milk
    2. 3 half-boiled egg (3 egg whites & 1 yolk) + 3-4 pieces of wholemeal bread.
    3. Tuna sandwich (Tuna light on can + salad + wholemeal bread) & milk
    4. Milo/Nescafe & Weet-Bix cereal.

    Any more recommendation of breakfast that I can prepare easily and quick? I need more variety or I’ll get bored with it soon.

  • joncravefit // Sep 28, 2009 at 6:28 PM

    I enjoy focussing on omelettes, you can do a lot with an omelette. I use lots of different veggies and meats, try four or five eggs, one yolk, cook that with tomatoes, broccolli, some turkey for added protein and maybe some low fat mazzorella, or low fat american cheese. I would not suggest provolone in an omelette, kind tases weird, night turn you off. Try 100% whole wheat toast, I like arnolds, it contains no high fructose corn syrup which is a super refined sugar that allows companies to store those foods for EXTRA long periods of time( AKA horrible for you) without mold….. i change the omelettes daily and change the things I eat with them as well, between toast quaker oats and cottage cheese, I haev yet to become bored with breakfast…I like omelettes so much because you can load it up with all the veggies and other extras you want, within reason and you cannot go wrong with it. the bigger the more full you will become for a longer period of time and that will help you through to your next meal…throw a cup of oats into the mix youll be golden

  • Melv // Sep 28, 2009 at 8:22 PM

    What if I work out during early hours in the morning? Should I eat before or after workout?

  • joncravefit // Sep 28, 2009 at 8:38 PM

    It really depends how you want to look at it, to work out on an empty stomach will maximize caloric depletion, where as with a breakfast you beat the fast from the night prior and build energy and nutrients for a great work out… suggestion is to invest in some protein power, or some form of protein supplement and put that down upon waking, This should be done anyway, but at least if you’re going to get a work out in with the intention of weight loss, you have the ability to tap into stored fat from the days before, and really burn some calories. If you are lifting in the morning, than you will need at the very least to have a shake, maybe one containing two scoops of protein, skim milk and some banana or strawberries. This way you have good carbs for the early morning and get your protein needed to supply your muscles the amino acids and nutrients needed….

  • astrothsknot // Sep 29, 2009 at 3:15 AM

    You missed out smoothies! The perfect thing for people who can’t eat in the morning or don’t have time for a sit down breakfast. They can be done the night before and stored in the fridge ready to transfer to a bottle or travel cup.

  • kstout13 // Sep 29, 2009 at 3:34 PM

    Its crazy how many people think that skipping breakfast will help them lose weight.

  • joncravefit // Sep 29, 2009 at 6:05 PM

    But the true sadness is that without any research at all people just plain think they know it all, they think they have fitness and health figured out, then when their method doesnt work the excuses role in: It’s genetic, I cant lose…Not to mention those that do not do the research just think about it in terms of, I eat less I lose, I dont eat how can i gain….they dont understand the role of things like blood glucose, carbs, metabolism…but I suppose that is why we are an obese nation( well fast food and refined sugars do NOTHING to help anyone) so thats why we all need to do our part in helping these people and educating everyone as much as possible in the true way to lose weight correctly, and more importantly maintain a healthy lifestyle for longevity….

  • Yavor // Sep 30, 2009 at 3:34 PM

    Well it is obvious. It is called break – fast. In other words – break the fasting state from the night with a nice meal.

  • joncravefit // Sep 30, 2009 at 6:17 PM

    Well, its not that obvious apparently because many many people misunderstand the true benefit of having a good breakfast. Hence the reason they skip it….

  • hairul // Oct 21, 2009 at 7:03 AM

    er.. i’m guilty of this.. always missed the breakfast.. ! morning always too hectic. thought of checking 1 emails.. leads to another.. and another .. and another.. until.. eh? lunch time already?

    that was my normal day.. hmmm.. need to change this! thanks mun.. for bringing up such a nice topics!

  • Sabir Ali // Nov 15, 2009 at 2:27 PM

    nice blog. i m here currently working in UAE, usually our office timing is 7:30. i wake up on 6:00 A.M. do a little 15 min exercise ,then drink 1 glass of water, eat an apple, one orange & one pomegranate. then i take bath and go to office. at office i take one cup of green tea with biscuits. and return to lunch at 12:30….
    plz advise me what is best to eat at breakfast, also tell me the order of exercise, breakfast, bath….. one thing to add that i am alone in my room and also have no cooking range.. just one electric cattle…. thnx in advance for ur lovely comments and recipe

Leave a Comment