To Skip - or not to skip - that is the question.
Fact or Fiction: eating breakfast will help you lose weight
You may have heard a time or two (or every day if you grew up in a house like mine) about how important getting a balanced breakfast in to start your day, is. You had to eat something before school, otherwise you wouldn't be able to concentrate during the day.
Anymore, its easy for us to fall for the trendiest diets on the market, even when they may not be the healthiest for you. The general opinion is that breakfast is the most important meal of the day and that getting a nutritious breakfast will in turn boost our metabolism. But is that really true? Will you gain weight by skipping breakfast? Is it better to eat an unhealthy breakfast than skip the meal all together?
Here's my breakfast breakdown!
Does breakfast boost your metabolism?
Your body uses energy for everything you do, including eating (or even breathing). Energy is required for your body to transfer your food into the stomach, then your small intestine, absorb it into the bloodstream and finally, digest it. In technical terms, this is called "diet-induced thermogenesis"
This, combined with your basal metabolic rate and physical activity, determines your daily caloric intake. When you burn more calories than you consume, you lose weight.
I know...stay with me!
When you eat breakfast you activate the thermogenesis process, ultimately stimulating your metabolism.
Do you consume more calories in total if you skip breakfast?
Without your healthy balanced breakfast (I like to eat eggs, 1/2 an avocado and 1 piece of wheat toast) chances are... you will reach for higher calorie foods during the day. Plus, people tend to eat a higher calorie lunch and supper because they are hungrier from skipping breakfast.
Skipping breakfast can lead to excess calories at the end of the day due to larger and unhealthier lunches and snacks (thanks to all those cravings we get when we are starving!) When we eat breakfast, our body is less likely to over eat during the rest of the day.
**Did you KNOW**
The hormone ghrelin is responsible for your hunger? It is also known as the "hunger hormone". It regulates your feelings of hunger and fullness. Studies have shown that ghrelin levels in your blood are particularly high in the mornings!
Are you going to gain weight by skipping breakfast?
Most studies show that going without breakfast is associated with a higher weight and an increase it fat mass. But this does not mean that you will automatically gain weight if you skip breakfast.
However, when you are looking to lose weight and become healthier you're going to want to kick-start your metabolism for the day. The best way to do that is to eat a healthy and well balanced breakfast. In fact, nothing (including exercise) gets our metabolism going fast again after 8 hours of resting, as eating a healthy breakfast.
Here are my top 3 quick, easy and balanced breakfast recipes:
1. Egg & Avocado Toast
1 fried egg
1 whole wheat toast slice
salt and pepper to taste
Fry egg in a nonstick greased pan. Meanwhile, place bread in toaster and prep avocado. Combine ingredients when egg is cooked to taste and toast is toasted.
Calories: 218 - Carbs: 16g - Protein: 10g Fat: 13g
2. Freezer Breakfast Burrito
1 scrambled egg
1/4 cup spinach
2 tbsp salsa
sprinkle cheddar cheese
1 whole wheat or spinach tortilla
In a large nonstick pan scramble egg to taste. When finished, add onto tortilla and top with spinach, salsa and cheese. Roll up and eat. OR make in bulk, roll up and freeze for later.
Calories: 238 - Carbs: 28g - Protein: 12g - Fat: 10g
3. Scrambled Egg Muffins
1 cup diced ham
1/2 cup baby spinach
1/4 cup mushrooms
1/4 cup chopped red pepper
1/4 tsp garlic powder
1 cup cheddar cheese
1 tsp salt and pepper
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick cooking spray or use muffin liners. In a large mixing bowl, beat eggs. Add in remaining ingredients and mix together. Scoop 1/3 cup of mixture to each muffin cup. Bake for 20-25 minutes or until center is completely cooked.
Serving Size: 1 muffin Cals: 238 - Fat: 9g Carbs: 25g Protein: 15g