17/12/2022 / Health and Fitness
How Does Breakfast Habits Affect Metabolism?
Are you one of those who think skipping breakfast will help you in shedding pounds? You are wrong!
Table of Content
Introduction
"You are what you eat" may be a cliched phrase but it is an undeniable fact. Not only the kind and sizes of foods but also the frequency of your food intake determines your mental and physical health. In this article, you would know the negative consequences on your metabolism when you skip your breakfast in the morning.
What is Metabolism?
Metabolism is a process in which your body converts the food you eat into nutrients and energy. Metabolism is very much required for the body to perform all the necessary biochemical and physiological functions.
Does Skipping Breakfast Cause Weight Gain?
Many of you would have heard that skipping breakfast would make you gain weight. But it's not as simple as that! Skipping breakfast will not directly make you gain weight but it makes your body prone to overeating. Just think about it!
Eating more food during the morning after a long fast during your sleep boosts your energy levels and you stay in a good mood throughout the day. But when you don't have your breakfast, you would feel weak and depressed. This increases the possibility of emotional eating and stress eating. Also, overeating during lunch and dinner after feeling the pinching hunger after skipping breakfast is highly possible. So, weight gain due to avoiding breakfast is not so direct but it happens for so many people.
How Breakfast Helps Metabolism?
Providing your body with food in the morning is like saying to your body that it has a lot of reserves and it can carry out all the metabolic reactions. But if you restrict your calories, your body goes into survival mode where it conserves energy without wasting it in metabolism, thereby lowering metabolic rate. So, having breakfast is the easiest way to boost your metabolism.
Benefits of Eating Breakfast
Breakfast is the most important meal of the day. So, eating breakfast has various benefits. Here are some of them,
1. Provides Energy
'Breakfast' is called so as it breaks the fast observed during the 8-hour long sleep. So, your already starved body needs lots of energy for getting started the next day. So, eating breakfast helps you in boosting your energy levels and productivity.
2. Helps to Control Your Weight
Having a regular breakfast helps you to control stress eating and increase your metabolic rate, thereby keeping your weight in check.
3. Boosts Brain Power
Food is not only fuel to your body but also your brain. Skipping your breakfast makes you sluggish with very little focus and energy. You may also experience brain fog which makes you unproductive and inactive. Having breakfast is the key to starting your day afresh and light.
4. Reduces Illnesses
With regular breakfast meals, you would find yourself doing well both physically and mentally. There would be very less probability of you catching obesity or diabetes if you have a healthy breakfast daily.
5. Improves Mood
Breakfast will help you in relaxing your mind and reduce your stress during morning hours. When your stomach is filled, you do all your work in full swing with focus and determination.
What to Avoid in Your Breakfast?
Since breakfast is the most important meal, it is better to avoid certain foods that can interfere with your health and well-being. Here are the foods to avoid on your breakfast plate,
Sugary drinks like soda or other sweetened beverages
Highly refined carbohydrates like pizzas and burgers
Pancakes
Waffles
Muffins
Pastries
Processed meats
Biscuits
Best Foods for Your Breakfast Plate
Having the best breakfast carries numerous benefits for your body. Here are some of the simple yet best to-go items for your breakfast,
Omelette or boiled eggs with spinach, pepper and salt.
Two to three idlis with coconut chutney.
A small plate of poha or dhokla.
Two sandwiches with vegetables and spicy stuffing.
Combination of one or more fruits with Greek yoghurt.
One plate of sprouted salad with some spicy dressings.
Take-Home Points
Breakfast is the most important meal for the day and skipping that would prove harmful to both your physical and mental health.
Skipping breakfast can cause fatigue, headache, depression, anxiety, weight gain and low energy levels throughout the day, thereby reducing your productivity.
Avoiding sugar and fat-rich foods in breakfast would enhance your mood and health.
References
FAQ on How Does Breakfast Habits Affect Metabolism?
Yes! Eating your breakfast makes your body believe that you are going to supply more calories to the body and hence it can spend more energy. This in turn kick starts your metabolism. Skipping breakfast lowers metabolism.
Yes! Eating your breakfast signals the body that it has more energy reserves and hence it can speed up the metabolic reactions, thus increasing your overall metabolic rate.
Eating too little, sleeping too little, skipping healthy meals and having a sedentary lifestyle are some of the common reasons for slow metabolism.
Protein-rich foods, mineral-rich foods, tea, coffee, peppers, chillies and cacao are some of the foods that can wake up your metabolism.
Eggs, avocado, yoghurt, oatmeal, shellfish, low-fat milk and lentils are some of the items to add to breakfast for speeding up the metabolism.
The best meal to skip is lunch as skipping breakfast slows down metabolism and skipping dinner can cause insomnia because of gastrointestinal movements caused by an empty stomach.
Day-long fatigue, lowered metabolism and weight gain are some of the common consequences of skipping breakfast.
You can follow the 16-hour fast with an 8-hour eating window without skipping breakfast.
Exercising regularly, having optimum calories, getting enough sleep and eating healthy can boost your metabolic rates.
Yes! Being rich in protein, eggs can speed up your metabolism.
Late afternoon and early evening, which are between 4 pm to 6 pm are the best when your body has the highest metabolic rate.
Constant fatigue, weight gain, depression, constipation, thinning hair and headache are common signs of slow metabolism.
Regular exercises and healthy meals are the keys to boost up your metabolism.
Protein-rich foods like turkey, lean beef, tofu, eggs, nuts, beans and low-fat dairy products can naturally increase your metabolism.
Eggs, greek yoghurt, oatmeal, chia seeds, berries, smoothies and whole wheat toast are some of the best foods to have for breakfast.
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