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3 Reasons Why We Shouldn’t Skip Breakfast

Breakfast is the most important meal of the day. This is something that scientists and mothers have been saying for decades, and there’s a reason for that - it’s true. Studies show that what you eat for breakfast has a significant impact on how your body works throughout the remainder of the day. A healthy breakfast is not only crucial for maintaining a healthy weight, it also provides your body with the fuel it needs to work as efficiently as possible.


The problem is that many people consider their lives to be so busy that they don’t have time for breakfast. Many believe that they can simply make up their missed breakfast by eating something a little later. There are several reasons why this is a mistake. Here are three of the most important reasons why we shouldn’t miss breakfast.


#1: Breakfast Gets the Metabolism Running


When you wake in the morning, your blood sugar is naturally low because your body has been using its sugar reserves to fuel itself through the night. This results in your metabolism automatically being slow upon waking and it’s the reason why you feel sluggish in the morning. But, when you eat a nutrient-rich breakfast, it replenishes your body’s fuel reserves and kickstarts your metabolism into gear so your body can start producing the energy you need to live, work, and play. 


The body’s need to eat in the morning is actually a natural part of the body’s master circadian clock, the suprachiasmatic nucleus (SCN). The earliest humans were only able to hunt for food during the daylight hours because they simply couldn’t see at night. Therefore, eating breakfast within two hours of waking is a built-in need. It boosts your metabolism and gets your day started off on the right foot,  and this helps you maintain a stronger metabolism throughout the rest of the day.


#2: Skipping Breakfast Results in Overeating Throughout the Day


If you skip breakfast, you’re depriving your body of the fuel it needs to start the day. And, because you deprived your body of the nutrition it needed early in the day, this typically results in overeating later in the day. The same concept applies to those who eat high-processed carbohydrate breakfasts, such as sweetened cereals, bagels, white bread, jellies, and other processed foods. The body burns off the sugars and starches in these types of foods quickly, often leaving the body wanting more  sugar and starch. For this reason, skipping breakfast is something to avoido if you’re trying to lose weight.


#3: Breakfast is Essential for Brain Function and Mood


Breakfast should not only be looked at as a means of maintaining (or losing) weight. It also plays a significant role in how the brain works. The brain is a complex organ that requires a variety of different nutrients in order to function at its best. This is why most people will remain in a “fog” when they skip breakfast.


But, as important as breakfast is for your brain function, the type of breakfast you eat also matters. According to a study published in the British Journal of Nutrition in 2012, a low-glycemic breakfast enhances memory, mood, focus, and attention. Another study published in the Italian Journal of Pediatrics concluded that those who eat breakfast are more likely to meet their daily recommended nutrient needs than those who don't.


What to Eat for Breakfast

3 Reasons Why We Shouldn’t Skip Breakfast

Different people eat different breakfasts, but not all of them are ideal for overall health. Here are some of the best foods you can include in a healthy breakfast:


Whole Grains such as steel-cut oatmeal, whole grain bread, cereals with at least 5 grams of fiber and no more than 5 grams of sugar


Yogurt (look for plain yogurt or yogurts with little added sugar, such as Greek yogurt)


Eggs or egg whites (try adding veggies for extra nutrients!)


Berries (any type)


Nuts and Seeds (try adding flax seeds, chia seeds, or chopped nuts to your oatmeal or on top of yogurt; or have some peanut or almond butter on whole grain bread with sliced apples or bananas)


Avocado (try it on whole grain toast, with an egg or tomato slice on top)



As important as breakfast is, it doesn’t need to be a large or extravagant meal. The important thing is to eat something as healthy as possible within two hours of waking. This will give your brain, heart, and other systems in the body the nutrients necessary for maintaining a healthy lifestyle. Remember - the choices you make for breakfast will have a lasting effect on the rest of your day, so start the day off right with a nutrient-rich breakfast.

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With more than 40-year years of experience in delivering wellness and weight loss programs, the Duke Diet and Fitness Center has established itself as one of the leading weight loss and total body health destinations for health conscious individuals seeking a residential style health program focused on natural weight loss.

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