Breakfast is often hailed as the most important meal of the day, and for good reason. It literally means “breaking the fast” from the overnight period without eating. A well-balanced breakfast can provide essential nutrients and energy and set the tone for healthy eating throughout the day. But does eating breakfast at a certain time matter when it comes to weight loss?
To find out, we checked in with Michael O. McKinney, MD, Nutrition Specialist. McKinney revealed that one hour after waking up is generally a good time to start eating in the morning due to the natural circadian rhythm. Read on to find out more.
Why Eating 1 Hour After Waking Up Can Be Better For Weight Loss
McKinney says that eating one hour after waking up "coincides with the natural circadian rhythm of the body, thereby increasing metabolism and energy expenditure all day long. When we feed our bodies early in the morning, it kick-starts metabolism so that we do not eat too much later in the day."
When you eat breakfast in the morning, your metabolism kicks into gear, leading to more efficient calorie burning throughout the day. "It also normalizes blood sugar, which prevents cravings for unhealthy snacks later in the day while at the same time stopping them altogether. Furthermore, having a healthy breakfast composed of proteins and fiber ensures the continuous release of energy required for increased physical activities, leading to burning more calories eventually," he says.
He further notes that eating breakfast daily reduces the frequency of eating while keeping you satisfied and boosts your metabolism, facilitating a commitment to healthy eating habits and aiding in shedding unwanted body fat.
The Bottom Line
McKinney stresses that the impact of breakfast isn't solely about when you eat; your breakfast food choices also play a significant role. "You should eat a balanced breakfast as part of your daily routine," he states, adding that it's important to "keep your hunger in check and encourage good eating habits throughout the entire day."
For weight loss, opt for healthy breakfast options like Greek yogurt with fresh fruit, whole-grain toast with avocado and a boiled egg, or a smoothie made with spinach, berries, and protein powder. These choices provide essential nutrients, fiber, and protein to keep you full and energized. Avoid sugary cereals, pastries, and fried foods, as they are high in calories and low in nutritional value, leading to spikes in blood sugar and cravings later in the day.
