Breakfast is the most important meal of the day for anyone—of any body type. Eating breakfast actually is ideal for a healthy metabolism. The hype surrounding having breakfast versus not having it is never ending.
The truth is relevant. Not only can having breakfast boost your metabolic functioning, it whisks away fatigue, and gives natural supportive energy. Now, just a few of the health benefits that you can expect to gain (and there are more) are:
- Increased Mental Awareness and Comprehension
- Wholesome Energy for the Body
- Higher Satiety Levels
- Controlled Caloric Intake for Metabolic Functioning
- Management Over Carb and Sugar Cravings
- Weight Loss
- Muscle Gains (If you Strength Train)
- Improved Job Performance
- Improved Immune Support
- And many other positive attributes all from having breakfast!
Relevant Studies Prove Breakfast Is Important
A recent study revealed that those early morning risers who have breakfast regularly have satiety fulfillment. They also function optimally throughout the day, even if on a caloric restriction.
In one specific study researchers administered a 1050 caloric, high carbohydrate beverage to both breakfast and non-breakfast eaters. To include a supportive scientific basis here, there were two critical digestive (incretin) hormones measured; “glucagon-like peptide 1 (GLP-1) and plasma peptide Y (PPY)”. Learn more here.
This study took the following subjective parameters into consideration:
- The desire to eat
- Sense of fullness
- Hunger ratings
This was following the immediate distribution and consumption of the high carbohydrate beverage. Readings of the test subjects satiety levels were taken later in the day as well. The analyzed results of the study left nothing to chance.
The results clearly showed that those subjects who ate breakfast had a 17% reduction rate of food and beverage consumption at lunch time. If this isn’t thought provoking enough; there are also studies which illustrate that an individual’s food choices for breakfast have advantageous health gains too.
The Risks Associated with Skipping Breakfast
It’s a fact, those who skip out on breakfast have been found to consume 40% more sugary foods throughout the day, along with 45% fewer veggies, and even 30% less fruit consumption. Why? Because their cravings are out of control and their body is out of whack due to a lack of the proper nutrition! This is not only bad for the waist line; it is bad for your health in general.
Skipping breakfast has been proven to cause insulin resistance. A remarkable amount of case studies has proven that when you have insulin levels spiking too often it isn’t healthy at all. Not only does this intrude on the body’s ability to monopolize fat loss for fitness, it also puts you at risk for major diseases that have been mentioned.
This certainly increases the risk for diabetes. It also creates a reduced sensitivity to insulin during an individual’s next meal. In order to combat this, the goal should be to consume low glycemic index food choices at lunch. This is if you’re forced into having to skip out on breakfast altogether.
In contrast to non-breakfast eaters, those who do consume breakfast have much lower post meal rises in glucose and insulin levels. This is a major plus as not only does it protect them from diabetes and heart disease, this also benefits the body with fat loss too.
Natural and Healthy Fat Loss When You Eat a Nutritious Breakfast
Another major study illustrated how a majority of folks were able to lose 30 pounds or more in a year through eating breakfast. These individuals chose lean, enriching sources for their food preferences. Just as was mentioned earlier, those foods that are rich in fiber and protein help to control and minimize unhealthy cravings.
Because your body is depleted upon first awakening it is important to get in some nutrition soon after you’ve gotten up. Don’t forget, the correct choices matter too! Avoid those foods which are fast digesting and absorbing. Instead, you want to go with those choices that are going to slowly digest throughout the day. Portion size is also relevant here when it comes to fat loss goals; as is sugar.
The Impact of Breakfast on Insulin Levels
When you begin your day your glycogen stores are very low. Because of this fact you want to choose those foods that are rich in fiber and protein such as: yams and sweet potatoes, wild raised eggs, ground turkey, salmon and pea protein. This gives that satiation the body needs to control cravings and hunger.
Since the body also requires carbohydrates for immediate energy then you should choose those that are high in natural vitamins and minerals while excellent for minimizing body fat. Those carbs which have the good fats can combat the bad fats that are often consumed without even realizing it.
There are super foods which are perfect carbs for breakfast. These food choices actually help your body maintain an accurate and healthy insulin balance to avoid fat from being stored. Further, to control satiety and to improve fitness goals, taking in the majority of your carbs at breakfast improves energy and combats fatigue later in the day as well. To control your glycemic index throughout the day the following foods will be of benefit:
- Lean protein: farm fresh eggs, turkey, salmon, grass fed beef and lamb
- Grain-free carbohydrates: sweet potatoes, yams, and root vegetables such as beets and other tubers
- Fruit: organic blueberries and raspberries
- Low-allergen protein: I like Optimal Protein and Optimal Detox in a smoothie with organic cocoa powder and frozen berries
It’s easy to make a high-protein and tasty breakfast of just meat and vegetables. Watch this YouTube video below =>
These food choices and others like them will help keep your insulin from spiking, which reverses the body’s desire to store fat. The opposite does occur; the body utilizes the fat as energy instead. Once again, this curtails the desire for sugary snacks later in the day. It also helps to prevent diseases such as: diabetes, morbid obesity, and heart disease.
So—What to Take Away From This?
Obviously, eating breakfast is going to bring you the best benefits when it comes to fitness and health. You will gain the ability to better manage your body weight by eating less. Your blood sugar can be perfectly controlled and balanced minimizing your risk of diabetes. Ultimately, when you can increase the levels of ‘incretin’ hormones (mentioned at the beginning of this work) then you’re well on your way to healthier and happier living.
Astbury, N. M., Taylor, M. A., & Macdonald, I. A. (2011). Breakfast Consumption Affects Appetite, Energy Intake, and the Metabolic and Endocrine Responses to Foods Consumed Later in the Day in Male Habitual Breakfast Eaters. Journal of Nutrition, 141(7), 1381–1389. doi:10.3945/jn.110.128645