breakfast: the most abused meal of the day
We have heard it a million times in our lives: Breakfast is the most important meal of the day. Mom told us that. Our teachers told us that. Our Health care professionals tell us that. Commercials tell us that.
And how do we respond?
We eat a donut. Or a Pop-Tart. We grab a cup of coffee and call that breakfast.
If we are lucky.
We probably skip breakfast all together. Wait for a mid-morning break. Hit the vending machines. Ooo, what looks good. That “danish” wrapped in cellophane. Maybe we think we are eating healthy so we opt for one of those muffins. (Hint: they are full of calories from fat and sugar, may as well eat cake.)
You should have eaten your breakfast!
Why? What difference does it make? You’re trying to lose weight anyway and skipping breakfast skips those extra calories. Like from that muffin I just dissed, right?
Why? Because the very name is a clue: Break Fast.
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You haven’t eaten since about 6 o’clock last night. You have been fasting all night, 12 hours, maybe more; your body needs energy and fuel to break out of catabolism (breakdown) mode. A lack of insulin production during the night, due to fasting, means you are in a catabolic state. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body’s insulin response, which in turn increases fat storage and weight gain. When you want to build muscle, or at least not lose it, this isn’t where you want to be.
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Your body is very glucose tolerant in the morning, i.e. your muscles are primed to take in fuel without causing as much fat synthesis. In fact, skipping breakfast actually increases your risk of obesity.
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You get your metabolism firing early, leading to more energy burnt, and a more efficient body.
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Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. Eating a healthy breakfast will help prevent binge eating later in the day. If you are not as hungry, you aren’t going to crave as much garbage.
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You will have more energy during the day, and be more focussed and attentive during daily activities. Remember not only your muscles need to energy, your brain runs off glucose too.
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Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.
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Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day too.
Tomorrow: What to eat for breakfast.
