You’ve heard it hundreds of times before: breakfast is the most important meal of the day. Then why do so many people skip it? We get it, sometimes you forget to set your alarm and wake up late so you barely have time to grab a granola bar and coffee before you’re running out the door. But, skipping a nutritious breakfast might be the reason you’re struggling to lose weight.
To learn more, we spoke with Trista Best, MPH, RD, LD, a registered dietitian from Balance One Supplements. She told us what happens to the body when you miss breakfast and gave us some tips on how to start your morning off right.
Why is it bad to skip breakfast?
“There are a few reasons that most people skip breakfast, the most common of which are weight loss or convenience,” Best says. Many people think skipping breakfast is a great way to lose weight, but that couldn’t be further from the truth.
Breakfast is a super important part of your day. Every morning you are literally breaking the overnight fasting period that happens when you go to bed. By eating breakfast, you are replenishing your energy and alertness levels. Skipping breakfast can lead to headaches, blood sugar dips, faintness, and difficulty concentrating which is not a great way to start your day.
Best agrees: “For some, going many hours after waking up without food can negatively impact your brain health and function. Those individuals will notice this may be the case if they experience brain fog, mental fatigue, and irritability.”
Why does skipping breakfast cause weight gain?
Skipping breakfast will increase your hunger later in the day. It may cause you to choose foods like fats and carbohydrates that seem to be more filling for lunch. Instead of sticking with a salad, you might reach for pizza or a cheeseburger to satiate your cravings. This leads to weight gain in the future.
“Going without breakfast, especially when your body is sending you true hunger signals, can be detrimental to your health and cognitive function throughout the day,” Best says. “Your body will begin to adjust to the loss of calories and actually slow your metabolism, making it more difficult to lose weight, rather than easier as intended.”
Always have a protein-packed breakfast before you start your day so you won't give in to cravings during lunch. Best says it’s great to keep “convenient and nutrient-dense options available to eat on the go when you are in a hurry.”
Healthy and quick breakfast ideas
If you’re not an early bird, it might be easier to make your breakfast the night before to give yourself time in the morning. And coming up with easy-to-make, healthy breakfast options is a great way to ensure you’ll have the energy to take on the day.
“Breakfast is a way to set the tone for how you will eat the rest of the day. A nutrient-rich breakfast will likely lead to better food choices in the rest of the day's meals,” Best says. “Overnight oats or made-ahead egg muffins are both great options to fuel your body with nutrients and calories to get you through the day.”
