Habio Blog
Is Breakfast the Most Important Meal of the Day? Tips to Build a Better Breakfast Habit
Everyone says breakfast is the most important meal of the day. But why? Check out this Habio article to see why you shouldn't miss your morning meal.
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Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life.
As the name implies, breakfast is the meal that breaks the overnight fasting period. It provides essential nutrients for healthy living, increases alertness, and boosts energy levels for improved productivity. But is it really the most important meal of the day? Let's find out.
Place your ears on a hundred doors around breakfast time, and you'd probably hear the phrase "breakfast is the most important meal of the day" through 99 of them. But it's not just parents and nannies; science says it too.
Over time, many studies have linked eating breakfast every day to excellent health and well-being, improved concentration, creativity, a retentive memory, and improved productivity. Lower chances of suffering from diabetes, heart diseases, "bad" cholesterol, and being overweight are some of the other benefits that have been associated with eating breakfast.
Despite the well-established importance of eating breakfast, many people still skip it because they're either too busy or running late. Fortunately, there are a few tips that can help you to build an excellent breakfast habit. And guess what? They actually work!
However, before diving right into the meat of the matter, let's explore why breakfast is the most important meal of the day.
Over time, many studies have linked eating breakfast every day to excellent health and well-being, improved concentration, creativity, a retentive memory, and improved productivity. Lower chances of suffering from diabetes, heart diseases, "bad" cholesterol, and being overweight are some of the other benefits that have been associated with eating breakfast.
Despite the well-established importance of eating breakfast, many people still skip it because they're either too busy or running late. Fortunately, there are a few tips that can help you to build an excellent breakfast habit. And guess what? They actually work!
However, before diving right into the meat of the matter, let's explore why breakfast is the most important meal of the day.
Why is breakfast important?
Breakfast is the most important meal of the day, and it has this reputation for good reasons. First, it provides the energy required to kick-start your day after a long night of fasting. One research study revealed that skipping breakfast decreases diet quality by about 4.3% and caloric intake by over 252 calories. This is simply depriving your body of calories, and it can affect your mood and performance at work or in school.
Here are some other benefits of eating breakfast
It boosts your energy levels
There is nothing worse than struggling to jump out of bed in the morning and dragging yourself around to get work done. You need energy to work, and many activities we indulge in drain us overnight, leaving us empty in the morning. Consequently, replenishing the lost energy first thing in the morning is a must if we want to accomplish our goals. There's no better way to get the required energy than eating a healthy breakfast.
Like every other meal of the day, breakfast provides the body with calories to function effectively. You'll find yourself feeling less tired throughout the day, processing information faster, and providing creative solutions to problems more easily after eating a healthy breakfast.
Like every other meal of the day, breakfast provides the body with calories to function effectively. You'll find yourself feeling less tired throughout the day, processing information faster, and providing creative solutions to problems more easily after eating a healthy breakfast.
It controls your weight
Probably the most appealing importance of eating breakfast for many people is that it helps control weight. Breakfast boosts metabolism, which directly influences weight loss or gain. A fast or high metabolism means that your body will burn more calories when you're active or at rest. The implication is that you can cut down on your calories — and, thus, your weight — in the long run by simply eating breakfast. It sounds counterintuitive, but it's true. Besides what you eat, the time you eat plays a massive role in determining your body weight.
It helps you avoid overeating
Many people skip meals to cut down their caloric intake and lose weight, but this is not an effective approach for breakfast. When you skip meals, the body's craving for food increases, making you eat much more than you usually would. One research from the University of Missouri showed that consuming a protein-rich breakfast curbs teenagers' appetites and prevents overeating later in the day. The same is true for adults. Want to eat less? Start incorporating protein-rich foods such as eggs, oats, beany breakfast burritos, and the like into your breakfast.
It makes you more productive and focused
Did you know that the brain accounts for about 20% of the body's energy use? This means that it requires over 320 calories every day, just for thinking alone! Now you can see how eating breakfast provides your brain just what it needs to increase focus and attention, process information faster, and ultimately increase your productivity. Recent studies have shown that people who eat a great breakfast every day stay more productive throughout the day than those who don't.
It improves metabolism
A recent study has shown that eating any food in the morning boosts metabolism much more than eating it in the evening. The body relies on metabolism to regulate several biological functions such as breathing, food digestion, blood circulation, body temperature, etc. Eating breakfast every day will improve your health and well-being. Now that you know all the health benefits of eating breakfast, you'll be ready to answer if someone asks you, "Is breakfast important?"
What is the second-most important
meal of the day?
meal of the day?
What is the second-most important meal of the day, if breakfast is the first? This is one question that an increasing number of healthy lifestyle enthusiasts are asking. Well, there is no well-defined or generally agreed upon second-most important meal of the day, but a few experts say it is dinner.
Courtney Peterson, an associate professor of nutrition at the University of Alabama, considers dinner essential because of how it affects blood sugar. She says that blood sugar is better controlled during the day (thanks to the circadian rhythm) than at night and that eating dinner early enough is healthy. Eating dinner between 5 p.m. and 6 p.m. is an excellent intermittent fasting schedule for those looking to lose weight. It reduces the risk of obesity and cardiovascular disease.
Courtney Peterson, an associate professor of nutrition at the University of Alabama, considers dinner essential because of how it affects blood sugar. She says that blood sugar is better controlled during the day (thanks to the circadian rhythm) than at night and that eating dinner early enough is healthy. Eating dinner between 5 p.m. and 6 p.m. is an excellent intermittent fasting schedule for those looking to lose weight. It reduces the risk of obesity and cardiovascular disease.
What to eat for breakfast
There are a lot of tempting options, but not all are great for breakfast. Some of the healthiest meals to start your day with include:
Whatever you pick, just try to limit saturated fat, added sugar, and sodium.
- A smoothie of fruits, plain yogurt, and a spoonful of wheat germ
- Cooked oatmeal topped with almonds or dried cranberries
- A whole-wheat tortilla filled with vegetables, salsa, and low-fat shredded cheese
- A whole-wheat pita stuffed with a hard-boiled egg and a vegetable such as spinach
- Fruit and vegetable smoothies
Whatever you pick, just try to limit saturated fat, added sugar, and sodium.
Tips on how to never miss your breakfast
Now that you know that it's not healthy to skip breakfast, how do you make sure it doesn't happen? These tips will help make sure you never miss the most important meal of the day.
1. Plan your breakfast in the evening
Some people skip breakfast because they're either rushing to get their kids to school or prepare for work. Deciding what to eat at that chaotic time can seem impossible. Planning the night before what you'll eat in the morning is a simple solution to this problem. Give it a try!
2. Wake up 20 minutes earlier
Whenever you typically wake up, adjust your alarm clock to ring 20 minutes earlier. This will give you a little extra time to prepare a healthy meal that will keep you full and energized till lunch. Reset your alarm ... now!
3. Set a reminder
Getting lost in thoughts about work, family, and anything other than our health is one thing we humans are excellent at. Break out of this cycle by setting reminders to drink water and eat. There are many great mobile phone apps available, and Habio is one of the best. It comes packed with many helpful features.
For example, it offers countless easy-to-practice learning materials and room to add and track your habits. It also has a community of mindful-living people like you on Facebook who can motivate you to become a better version of yourself.
For example, it offers countless easy-to-practice learning materials and room to add and track your habits. It also has a community of mindful-living people like you on Facebook who can motivate you to become a better version of yourself.
4. Start with small portions
Do you often skip breakfast because you don't have enough time or lack appetite? If yes, you can start by eating small portions. After all, small portions mean less time, and finishing up is easier if the problem is appetite.
5. Choose your favorite healthy products
Choosing your favorite breakfast products can be a great motivation to eat every morning. However, be sure to go for healthy ones. Healthy products for breakfast should be low in added sugar, sodium, and saturated fat.
Remember that your morning meal is a habit like many others in your life, and it can be built and refined. You just have to learn to engage in mindful eating.
Remember that your morning meal is a habit like many others in your life, and it can be built and refined. You just have to learn to engage in mindful eating.
Summary
So, is breakfast the most important meal of the day? The simple answer is yes! Even if you're not hungry, eat something light to avoid crashing mid-morning. And if you're looking to lose weight, breakfast will keep you feeling full for longer so you avoid overeating later in the day. Although eating breakfast every morning might feel challenging at first, it's a great goal that will have a lasting impact on your health. Use the Habio app for better, quicker, and longer-lasting results.
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