Everyone’s heard the phrase “breakfast is the most important meal of the day.” While that is true for brain function, it is also true for weight control. I’ve always eaten breakfast my entire life and I’ve experimented different types of breakfasts and drawn many conclusions. Some people say, “Yes, I eat breakfast,” but their breakfast is a cup of coffee or tea… that is NOT eating breakfast. Here are ten reasons to say yes:
- Reduces sweet cravings throughout the day.
- Decreases nighttime snack cravings.
- Helps you eat smaller meals throughout the day.
- Keeps you fuller longer to eat lunch and dinner later.
- Increases your metabolism.
- Prevents your body from going into starvation mode.
- Stops you from reaching for those donuts at work that Joe Schmoe bought from a cheap place that you don’t even like anyways, but still always get one.
- Gives you a boost of energy throughout the day.
- Increases a dose of happy.
- Eat that dessert for breakfast!
Studies have shown that people who ate dessert for breakfast instead of later on in the day actually lost weight and had a reduced craving or sweets. I tend to do this any time I want to eat a giant cupcake!
I used to eat a 600 calorie breakfast that kept me full well into the afternoon and I wouldn’t eat lunch until 2pm. Then I went to the other extreme and ate a 200 calorie breakfast and I noticed I would binge eat at night and get super hungry later in the day. So what is the perfect balance? It could be different for everyone, but for me- it is about 400 calories. It keeps me full for about 4 hours.
I workout in the morning so my breakfast is filled with the perfect balance of carbs (60g), protein (11-12g) and fiber (12g). Regardless of exercising- EVERYONE should eat a REAL breakfast anywhere between 300-500 calories because your body has been starving for about 10-12 hours by the time you get up. Think about it- if you eat dinner around 6-7pm and wake up around 5-7am, then your body is literally starving which will just make you binge eat when lunch rolls around.
This is what I have everyday: rolled oats with 1 tbsp chia seeds, 5-6 craisins, 1 banana and 1 tbsp cashew butter (~400 calories). Apparently a study was done to show that the best time to eat breakfast is 7:11am, lunch at 12:45pm and dinner at 6:14pm. I thought that was interesting and precise! Regardless of the time, I think it’s important to just eat a real breakfast.
Bottom Line: EAT A REAL BREAKFAST! In all my years of eating healthy, exercising and experimenting- I’ve concluded that a sustainable breakfast (but not too much like 600-700 calories as it can backfire) like everything- in moderation- is definitely a key to weight loss and maintaining weight!