Eating Breakfast

I am not a big breakfast eater by any means, but in my quest to be healthier I decided it is time to incorporate the number one rule of weight loss: eat breakfast. At first, I was unsure if I would even be able to finish half a granola bar, but I soon realized the benefits of eating a healthy, balanced breakfast.

Breakfast and Your Metabolism

One of the reasons many nutritionists say breakfast is the most important meal of the day is because it breaks the fast that occurs while you sleep. During your sleep, your digestive system is given a break for 8 hours. While your digestive system rests, your metabolism slows. In order to restart your metabolism after sleep, you must awaken the digestive system by eating. If you skip breakfast, your metabolism is in a lulled state until you eat. By eating a healthy breakfast, you can kick start your metabolism and burn more calories throughout the day.

Breakfast and Hunger

I am almost never hungry in the morning. In fact, it's difficult for me to digest anything except my essential cup of coffee. Once I started eating a balanced breakfast, I noticed I'm still not very hungry in the morning, but also that I am not very hungry throughout the rest of the day. As a result, I ate less and lost weight, while gaining energy.

However, what you eat for breakfast is crucial to controlling hunger. The first day I ate breakfast, I ate a bowl of sugary cereal, only to be starving within two hours. The next day, I made whole wheat toast with egg whites, and I was stuffed the rest of the day. The key to hunger control is to make sure you are eating a breakfast that contains protein and simple carbs (whole wheat or whole grains). Otherwise, your blood sugar spikes and falls, causing you to be ravenous by 10:30.

It is important to read the labels of some seemingly healthy breakfast foods, especially granola bars and cereal. They often contain large amounts of sugar, which can cause your energy to fall mid-day. Also be wary of fatty breakfast meats, like sausage and bacon. While everything is good in moderation, it is important to watch your intake of these foods for optimal health.

Some examples of a balanced breakfast are:

• Egg whites and whole wheat toast
• Breakfast smoothie
• Wheat toast with peanut butter
• Cottage cheese with fruit
• Veggie omelet
• Whole wheat pancakes with fruit
  

In addition, I like to add a cup of green tea to my mornings to increase my metabolism and fat-burning potential. I also like to keep a box of instant oatmeal in my cupboard that I can throw into my purse for frantic Monday mornings.

Breakfast and Weight Loss

Research has continued to show that subjects who eat breakfast lost more weight than those who skip breakfast. Also, breakfast-eaters are proven to maintain their weight better than the morning meal skippers.

Studies have also shown that eating breakfast reduces the risk of diabetes and obesity. In addition, a study conducted by Harvard University found that subjects who ate whole grain cereal decreased their risk of heart disease and increased their expected life span.

Eating a healthy, balanced breakfast increases your metabolism, curbs your cravings and cuts your risk for disease. And besides, who doesn't love the smell of eggs in the morning?

Resources:
Leong, Kristie, MD (2007). How to Boost Your Metabolism with a Healthy Breakfast. Retrieved on February 23, 2009, from the Healthmad.com Web site.