When should I eat breakfast? The answer depends on whether you have a busy schedule, how long your morning commute is and also on what kind of person you are. There are many factors that come into play when deciding when to eat breakfast. In this article, I will explore some of the most common factors and help you find the best time for your unique routine.
When exactly is the best time to eat breakfast?
Experts say that you should always have breakfast within two hours of waking up in the morning. So, if you are an early riser, you will have an early breakfast.
The reason is if you have breakfast soon after waking up, then it will speed up your metabolism to the maximum. Why is that important? A fast metabolism rate means your body will effortlessly break down food to release energy and utilize that energy to keep you energized all day.
The best time to have breakfast is between 7 AM and 8 AM. Under no circumstances must you delay your breakfast beyond 10 AM. So, don’t be late for breakfast!
What are the benefits of a timely Breakfast?
Eating breakfast anytime in the first two hours after waking up has the following benefits –
- Your blood sugar level will not fluctuate. This means that there will be fewer chances of you developing diabetes.
- Do you get food cravings frequently? Bid goodbye to binging on unhealthy snacks with a timely breakfast that ensures you stay satiated until it’s lunchtime.
- Breakfast at the right time will keep you mentally active, increase your productivity and enhance your attention span.
What about people with Diabetes?
Do you have high blood sugar or diabetes? The rule of an early breakfast applies to you more than everyone else. In fact, health specialists advise diabetic people to have breakfast as soon as they wake up. So, try to eat something healthy within an hour of leaving your bed.
How to time your breakfast if you workout early in the morning?
If you are one of those people who like to exercise right after waking up, this information is for you. Many people work out in the morning and then eat breakfast. This routine may mean that you miss the two-hour breakfast window.
What do you do then? In such cases, your breakfast timing will depend on your body and your needs. You will have to find out whether you work out better after breakfast or with an empty stomach. If you exercise before breakfast, we suggest you eat a small fruit before you start. This way you don’t stay hungry for too long after waking up.
Downsides Of Skipping Breakfast
While the best time to eat breakfast may be debatable, most people agree that breakfast is important. But many of us do not adhere to this in practice. Skipping breakfast has become a mainstay in opposition to the general trend, with many people waking up and making do with just a coffee until lunchtime. Particularly, working individuals are guilty of this health problem. Skipping breakfast has been linked to issues like stress, diabetes, fatigue and an increased risk of obesity.
Skipping breakfast results in an increase of hunger hormones being produced, which can cause you to eat more at a later time. This can lead to cravings, loss of focus and concentration and reduced alertness. If you chronically skip breakfast, there may also be a risk of vitamin and mineral deficiency as well as a higher risk of heart issues.
While skipping breakfast is generally considered poor dietary practice, be sure you don’t load up on unhealthy foods during breakfast. Sugary cereals and other treats are not considered healthy breakfast choices.
9 common benefits of eating breakfast
Here are the nine health benefits of eating breakfast in the morning, preferably within two hours of waking up.
Here are nine common health benefits of eating breakfast:
- May protect your heart
- According to a recent study, those who did not eat a morning meal were more likely to acquire heart disease than those who did.
- According to research, those who skip breakfast gain weight, which can lead to diabetes, high cholesterol, and blood pressure, and these can increase your risk of heart disease.
- The exact explanation is unknown, but breakfast skippers are thought to overeat at other meals and snack excessively throughout the day.
- Might lower your risk of type II diabetes
- An early breakfast may help you avoid blood glucose fluctuations, which can contribute to diabetes.
- Studies show that people younger than 65 years who skipped breakfast even a few times each week were 28 percent more likely to acquire diabetes than those who ate it regularly.
- Provides energy
- People who ate breakfast were more physically active in the morning than those who did not according to a study published in the American Journal of Clinical Nutrition.
- This could be because eating in the morning helps them start the day with more energy.
- Those who ate breakfast ingested more calories throughout the day than those who skipped breakfast, but they didn’t gain weight because they were more active.
- Good for memory
- Breakfast may improve memory, concentration, the speed with which information is processed, reasoning, creativity, learning, and speaking talents in both adults and children according to research.
- Scientists at the University of Milan in Italy analyzed studies and discovered some evidence that such benefits may be due to the steady glucose levels provided by a morning meal.
- Keeps your weight down
- Although studies have connected eating breakfast to a lower risk of obesity, researchers indicated that those studies are just observational, and it cannot be established that the meal prevents weight gain.
- Randomized controlled trials provide more reliable evidence. According to research published in the Obesity journal, overweight adults who were dieting and ate more calories for breakfast than dinner lost more weight than those who ate larger evening meals.
- May help fight hair loss
- Breakfast delivers essential micronutrients while reducing stress on the body.
- Skipping breakfast can cause follicles to enter the telogen (resting) state, increasing the likelihood of hair loss.
- After a night of fasting, a protein-rich breakfast provides nutrition to the hair and promotes healthy hair development.
- May help fight headaches and migraine
- Breakfast deprivation might result in headaches and migraines due to low blood sugar levels (hypoglycemia).
- Fasting has been shown in studies to cause migraine headaches, thus skipping breakfast triggers migraine.
- Fiber intake
- According to experts, breakfast can be the ideal meal for fiber, which many Americans do not receive enough from their diet.
- When dealing with a population that falls short of daily fiber requirements, promoting breakfast as a healthy habit and including it as a morning routine meal gives you a higher chance of meeting fiber goals.
- Breakfast, according to many doctors, is an excellent time to include high-soluble fiber.
- Better mood
- A healthy breakfast can improve mood.
- According to research, after a night’s sleep, eating in the morning will replenish your brain’s glucose stores.
- When they aren’t distracted by hunger sensations, most people are likely to be happier and less grumpy.
Why is breakfast the most important meal of the day?
Breakfast is one of the most important meals of the day (mostly). Breakfast eaters generally have healthier diets, consuming more fruits, vegetables, milk, and whole grains than non-breakfast eaters.
Breakfast has a distinct effect on you than any other meal because the time between night and the next morning’s meal is the longest your body goes without nourishment. Eating within two hours of waking can affect how you metabolize glucose throughout the day.
Breakfast is a vital meal if you want to maintain your active lifestyle. Simply make sure you obtain your morning calories from a well-balanced meal. Making time to eat something nutritious at the start of your day can have a significant impact on your overall well-being.
Eating a healthy breakfast is beneficial to your long-term health. It can help reduce obesity, high blood pressure, the risk of heart disease, and diabetes.
What is the best breakfast to eat if I want to lose weight?
Your weight loss depends on the total calories you consume throughout the day, including your breakfast.
- Eating more protein for breakfast can result in a significant improvement in your weight loss efforts.
- Including 30 grams of protein in your morning meal has been demonstrated in studies to keep you full and less hungry throughout the day.
- The reason this is beneficial to your weight reduction goals is that foods heavy in protein take longer to digest than standard breakfast items that are high in carbohydrates.
Dieters may benefit from high protein breakfasts in a variety of ways, including:
- Hunger control
- Helps maintain blood glucose levels
The key is to select meals that contribute to a high-protein breakfast, such as:
Getting all your protein from a single item is not good and is unlikely to be appealing. It is not a good idea to eat four eggs every day or eat nothing but high sodium ham or bacon. According to the studies, eating lean meat for breakfast may be a more efficient approach to increase protein intake.
Why skipping breakfast is a bad idea?
According to a survey conducted by Food Insight, over 90% of Americans agree that it’s the most important meal of the day, and yet a mere 44% eat breakfast every day. Full disclosure, I was a notorious breakfast-skipper myself till I finished college. It took me a full-blown burnout to realize how crucial it is to have your morning meal.
Skipping breakfast can lead to an array of health problems including stress, fatigue and increased susceptibility to obesity and diabetes.
” Missing your morning meal confuses your hunger hormones, setting you up to overeat later on in the day. A lot of people feel ravenous before bedtime just because they haven’t eaten enough earlier in the day and their body is trying to make up for it,” says Kim Larson, Seattle-based dietitian, nutritionist and founder of Total Health.
Tips for Maintaining an Optimal Eating Schedule
Balancing work or school, exercise and proper eating can be challenging. Follow these tips to help fit everything in:
- Plan ahead: Do as much meal prep in advance as possible so you can have your meals ready at optimal times. For instance, whip up a batch of chili and bake chicken on the weekends for easy weeknight reheats.
- Experiment: Try changing your eating times slightly each day, and when you hit the optimal mix, add in exercise to see how it impacts you. While you may have exercised at night your whole life, your body may respond better to mornings now that you eat differently.
- Kill two birds with one stone: You can multitask by heading to Spooky Nook Sports for a round of basketball or field hockey or to hit our climbing wall. When you’re done, dash over to Forklift & Palate for a well-balanced dinner.
Whatever schedule you come up with, be sure to emphasize whole foods and wholesome ingredients. You can’t go wrong when you eat fresh foods such as Forklift & Palate’s fare.