Are you someone who misses eating breakfast in a hurry or avoids eating anything in the morning? Or do you skip breakfast to lose weight? If yes, you should avoid doing this right away to avoid health complications. You should make breakfast a non-negotiable part of your morning routine and reap the numerous benefits it offers for your body and mind. Eating breakfast within two hours of waking up can help kickstart your metabolism and provide you with energy for the rest of the day. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who explained the importance of eating a timely breakfast.
According to a 2021 systematic analysis of observational research, those who have breakfast seven times a week are less likely to develop health conditions, such as heart disease, diabetes, obesity, and high blood pressure.
Benefits Of Eating A Timely Breakfast
Kickstarting Your Metabolism
“Eating within two hours of waking up jumpstarts your metabolism, essentially providing the energy your body needs to function optimally throughout the day. Overnight, your body goes into a fasting state, and breakfast serves as the first opportunity to refuel and replenish essential nutrients”, highlighted Dr Singhwal.
Hence, breaking the fast in the morning signals your body to rev up metabolic processes, aiding calorie burning and promoting weight management.
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Stable Blood Sugar Levels
Dr Singhwal added, “You can maintain your blood sugar levels by consuming a nutritious breakfast within the first couple of hours after waking up. After fasting overnight, blood sugar levels can dip, leading to feelings of fatigue, irritability, and difficulty concentrating.”
A balanced breakfast containing carbohydrates, protein, and healthy fats provides a steady release of glucose into the bloodstream, preventing drastic fluctuations in blood sugar levels. This steadiness in blood sugar helps sustain energy levels and supports overall mood and cognitive function throughout the day.
Improved Cognitive Function
Eating breakfast within two hours of waking can enhance cognitive function and improve mental clarity. Breakfast provides vital nutrients that support brain health and function, including vitamins, minerals, and essential fatty acids.
Dr Singhwal added, “These nutrients help nourish brain cells, enhance neurotransmitter function, and facilitate optimal cognitive performance. Individuals who eat a nutritious breakfast often experience improved memory, concentration, and problem-solving skills compared to those who skip this vital meal.”
Also Read: Do You Often Skip Breakfast? Stop It To Avoid THESE Problems, As Per Expert
Regulation of Appetite and Cravings
Did you know starting your day with a balanced breakfast can help regulate appetite and reduce cravings later in the day? When you skip breakfast or delay eating until later in the morning, you're more likely to experience intense hunger and cravings for high-calorie, unhealthy foods later in the day. This can lead to overeating and poor food choices, ultimately derailing your efforts to maintain a healthy diet.
Eating a satisfying breakfast within two hours of waking up helps keep hunger hormones in check, promoting feelings of fullness and satisfaction that last until your next meal.
Nutritional Adequacy
Having a healthy breakfast is a great way to start your day with essential nutrients. “A well-balanced breakfast that incorporates various food groups, like whole grains, lean proteins, fruits, and vegetables, ensures that your body receives the essential vitamins, minerals, and antioxidants it needs to function properly”, said Dr Singhwal.
By including nutrient-rich foods in your breakfast, you can improve your overall health, enhance immune system function, and reduce the risk of chronic illnesses, such as heart disease, diabetes, and obesity.
Tips for a Healthy Breakfast
To make the most of your morning meal, you should aim for a balanced combination of carbohydrates, protein, and healthy fats. Hence, opt for whole foods, such as oatmeal topped with fresh fruit and nuts, Greek yoghurt with granola and berries, or whole-grain toast with avocado and scrambled eggs. If you're short on time, consider preparing overnight oats or smoothie bowls the night before for a quick and convenient breakfast option.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert for a dietary plan tailored to your needs and body type.]