Should I be eating breakfast? Do I have to eat breakfast to lose weight? Am I jeopardising my health and weight loss goals by skipping breakfast?
While this topic has a lot of conflicting information surrounding it, and has created many debates amongst coaches and health advocates the world over
Putting it simply It all depends!
Whilst I am a huge advocate for starting my day by breaking my fast with a boost of nutrients
Whether that’s in the form of a breakfast shake filled with berries, banana, fibre and protein or a bowl of fruit with some oats and coconut yoghurt
A lot of people, when they first come to me for help with their nutrition, are not breakfast people
So, without complicating it, if you like breakfast, eat it,
If you don’t, don’t
Where it can become a problem is the food consumption that comes with missing breakfast and a possible over consumption of food for the remainder of the day, leading to energy imbalance.
Another issue that can arise is low levels of blood glucose, leading to dizzy spells, headaches and weakness.
If you get to mid morning and: You’re tired😴 Cranky😡 Hungry 😩 It’s common to reach for the easiest, best tasting food you can get your hands on quickly.
And because our blood glucose levels are so low this is usually something full of processed nasties, high in sugar, has low nutritional value, raises blood glucose levels too high and won’t keep you full.
This is why most nutritionists and dieticians promote having a healthy breakfast.
Apart from giving your body a great start to the day, and fueling you’re body and brain for a productive morning, it can help when starting to implement healthy habits, to reduce these mid morning cravings of something not so valuable to our body, by having a healthy meal to start the day.
But if you are someone who just can’t stomach a meal when you wake up, here a few tips to help you stay within your energy consumption for the day, and reduce mid morning madness.
1. Have a smoothie. They are easier to digest, you can fill it with nutritious, vitamin filled, protein packed goodness without too many calories, they’re quick and easy to make and they taste great.
2. Prepare your days meals and snacks the night before. This means when you do start to feel hungry, you have your healthy options available and you’ll be less likely to reach for that chocolate muffin and fork out $17 for a chocolate croissant and mocha chocolate whipped creme latte
3. Breakfast doesn’t have to be an omelette or cereal or some fancy salmon crepe. Look for other easy to prepare (or prepare the night before) options that you know you’ll enjoy and will keep you fuller for longer whilst giving you all the nutrients and energy you’ll need to have an energy filled productive morning. Pack it with protein and you'll be energised and stay fuller for longer.
Experiment. You aren’t going to get it right the 1st time, or maybe even the 12th time and that’s ok.
You may skip breakfast a few days and then have breakfast 7 days in a row
Do what works best for you and your health.
And remember, if it doesn’t make you feel good, and isn't getting you to your goals, find something that does.