When you skip breakfast, your metabolic rate slows down and your blood sugar drops. (Remember - by breakfast time you probably haven't eaten for around 12 hours). To help you survive, your body slows your metabolism to ensure that what fat stores you do have last as long as possible. This is often called "survival mode."
Your body is essentially running on fumes by the time you get to work which sends you desperately seeking sugar, which is usually pretty easy to find. If you don't replenish at breakfast, you become hungry and have less energy. Which sets you up to impulsively snack through the morning - often on high-fat sweets - or if you manage to make it to lunch more than likely you eat extra servings or bigger portions.
Breakfast Pizza
By eating a proper breakfast, you are telling your body that it is all well there is plenty of food available, and there is no need to store excess fat. Your metabolism doesn't slow and therefore your metabolism is boosted helping to burn excess calories.
Eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome - an early sign of developing diabetes - by as much as 35 to 50 percent, according to a study. Whole-grain cereal is the best choice for weight loss, weight control and improving health.
A Harvard study found that those who ate whole-grain cereal every day were 20 percent less likely to die from cardiovascular disease, than those who "rarely or never" ate whole-grain cereals. Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake.
Try to choose foods from at least two or more food groups. Protein foods take longer to digest and will provide sustained energy and keep you feeling full longer. Here are quick, tasty and nutritious choices to get your day off to a good start:
- Low fat Milk and whole-grain cereal
- Instant oatmeal topped with raisins and milk
- Whole-grain granola topped with fruit and yogurt
- Peanut butter spread / light cream cheese on whole-grain toast
- Fruit smoothie made on low fat milk with yogurt ( protein Powder will also feed your muscle)
- Low fat Cheese and whole-grain crackers
- Do not overlook leftovers -, leftover stir-fry or a bowl of soup zapped in the microwave can be tasty and tide you over to lunch
- Eggs on multigrain toast
- Savory omelet, with Tomato, Mushroom, onion etc
- I came across this interesting study and I could relate see what you think?
A Study was conducted at the Imperial College of London using 20 healthy, non obese people, who skipped breakfast and volunteered for a brain scan or (fMRI). Functional magnetic resonance imaging to look at how feeding behaviors affect the brains reward center.
Functional fMRI allows doctors to look at how blood flow increases in response to brain activity. During the test, they looked at random photos of high- and low-calorie foods. The high-calorie foods included pizza, cake, and chocolate.
The healthier options included vegetables, fish, and salad. The brain's reward center lit up more vividly, or became more active, when the person saw a high-calorie food as opposed to a low-calorie choice. (The taste and smell of food can also activate the brain's reward center.) However, when the participants ate breakfast and had the same test repeated 90 minutes after eating breakfast, the brain's reward center did not show any significantly greater activity when shown the high-calorie photos.
I can relate to this when I go food shopping on an empty stomach. I come home with a trolley full of junk and as I am unpacking I'm thinking to myself " Hello what were you thinking", but when I have eaten I find it much easier to stay focused on the task at hand and make much better choices.
"Our results support the advice for eating a healthy breakfast as part of the dietary prevention and treatment of obesity," Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London, says in a statement. "When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain."
Researchers hope the findings could one day lead to the development of weight loss medications that target the brain's reward circuitry and disrupt the craving bias between high-calorie and low-calorie foods. Hope you have a great day and remember start it with Breakfast!
Your friend in health and fitness
Charlotte Parker
Certified Personal Trainer
Charlotte Parker Certified Personal Trainer. author and motivational speaker, owner of Butterfly bootycamp ladies Outdoor Personal training for information on any of our camps go to http://www.butterflybootycamp.com.au
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