The word breakfast literally means to break the fast. Overnight, with the average recommended amount for adults being 8 hours of sleep each night, we are fasting. Hours pass without putting food (fuel) into our system. If we don’t fuel our systems when we wake up and “break” the “fast”, then we aren’t giving our bodies what it needs for the day ahead which can affect cognitive function, energy levels, and weight maintenance.
Starting the day with a nutritious, balanced breakfast has shown to lead to a decrease in overall daily calories, maintain blood sugar levels, and prevent overeating later in the day, and has proven to lead to a higher diet quality overall, as shown in a study published in the American Journal of Clinical Nutrition.
You might feel a little slower-going in the mornings when you first wake up. According to the American Dietetic Association, having a well-balanced breakfast with lean proteins, whole grains, fruits, and vegetables gives your body a boost of energy and nutrients to go about your day more efficiently. Vitamin C, for example, found in many fruits, can help with cognitive function and alertness.
An example of a well-balanced breakfast could be:
2 Whole Eggs with Spinach, 1 Slice of Whole Wheat Toast with 1 tsp. of Low-Sugar Jam, and 1/2 cup of berries.
Skipping breakfast to try and avoid more calories? Studies have shown that putting off eating to try and save calories leads to overindulging later in the day. When we deprive our bodies of essential nutrients, that’s when the cravings start to kick in and have us more likely to reach for that basket of fries or tray of cookies at night that pack on the pounds. Breakfast gives our bodies more fuel to be more productive throughout the day, leading to an overall greater daily caloric expenditure and better maintenance of weight.
Hinder the Hangry
Fasting overnight results in a decrease in available nutrients which can lead to an irritable mood in the morning. Supplying your system with complex carbohydrates and fruits in the morning can quickly switch that mood from hangry to happy, so you can kick start your day with a great attitude and positive mind.
Concentration, problem solving, speed, memory … ever notice that these are much easier when your tummy isn’t growling at you? You perform better when you’re well fed – both physically and mentally. Studies have shown that students who eat breakfast perform much better on school exams – coincidence? I think not!
Including a healthy breakfast every day can help you think more clearly, get more accomplished, improve your sense of well-being, and help you reach or maintain your bodyweight goals.
by IFBB PRO JESSICA DOLIAS
Bombshell VIP Coach
Certified Nutrition Specialist
Weight Management Specialist
Certified Personal Trainer