Breakfast is one of of the trickiest meals of the day! While age-old beliefs suggest beginning the day with a heavy and hearty breakfast, on the other hand, growing enthusiasm around health and fitness calls for skippingping breakfasts with brunches. But is it actually the right way to kick-start the day, and what is the right time to have breakfast? Here’s what experts suggest…
Is breakfast so important?
Breakfast is the first meal of the day after hours of sleep fasting, and this is what makes it the most important meal of the day. However, skipping breakfast may affect energy levels of the body and also increase the risk of metabolic issues and is often associated with a heighteneded risk of obesity, insulin resistance and metabolic syndrome.
What’s the best time?
Eating earlier in the day aligns naturally with your circadian rhythm, the body’s internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. 4
Why is it needed?
Food provides fuel, and you need that energy when you’re awake during the day versus when you’re sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes.
Benefits of Breakfast
Brain Function
Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration.
“A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,” says Fencl.
Reduces Risk of Cardiovascular Disease
A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. 9
Managing Your Weight
In addition to eating a balanced breakfast early in the day nd at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains,, and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation.
Is breakfast so important?
Breakfast is the first meal of the day after hours of sleep fasting, and this is what makes it the most important meal of the day. However, skipping breakfast may affect energy levels of the body and also increase the risk of metabolic issues and is often associated with a heighteneded risk of obesity, insulin resistance and metabolic syndrome.
What’s the best time?
Eating earlier in the day aligns naturally with your circadian rhythm, the body’s internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. 4
Why is it needed?
Food provides fuel, and you need that energy when you’re awake during the day versus when you’re sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes.
Benefits of Breakfast
Brain Function
Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration.
“A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,” says Fencl.
Reduces Risk of Cardiovascular Disease
A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. 9
Managing Your Weight
In addition to eating a balanced breakfast early in the day nd at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains,, and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation.
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