Skipping Breakfast Cuts Metabolism by 15%!
Do you skip breakfast because you think it will help you lose weight? Or do you eat a sugary cereal or pastry to satisfy your morning hunger? If so, you may be missing out on the benefits of eating a healthy breakfast for your metabolism and overall health.
In this article, you will learn about:
Table of Contents
- Eating the right breakfast helps boost metabolism!
- Eating the right breakfast increases metabolism by at least 500 calories!
- Three breakfast don’ts
- Sleeping at the right time helps release leptin!
- Drinking more water speeds up metabolism and reduces hunger!
- Frequently Asked Questions
- References
Eating the right breakfast helps boost metabolism!
One of the best ways to kickstart your metabolism in the morning is to eat a healthy and balanced breakfast within an hour of waking up. Doing so can increase your basal metabolic rate (BMR) by 8% to 10%, which means you can burn more calories throughout the day. BMR is the amount of energy your body uses to maintain vital functions, such as breathing, heartbeat, and digestion. It accounts for about 60% to 75% of your total daily calorie expenditure.
On the other hand, skipping breakfast can have the opposite effect, lowering your BMR by at least 15% and putting you at risk of obesity and cardiovascular diseases, as well as accelerating the aging process. When you sleep, your metabolism slows down to conserve energy, and it only resumes its normal speed after you eat. Therefore, breakfast is essential to signal your body that it is time to wake up and work.
A 2017 study published in “The American Journal of Clinical Nutrition” confirmed the negative consequences of skipping breakfast. The researchers found that habitual breakfast skippers tend to experience longer periods of hunger, which can lead to increased fat oxidation and mild inflammation. Moreover, skipping breakfast can impair insulin sensitivity, which affects the balance of glucose in the blood and disrupts the normal functioning of metabolic processes.
Eating the right breakfast increases metabolism by at least 500 calories!
Many people may think that skipping breakfast can save calories and help them lose weight. However, this is a misconception that can actually backfire and harm your health. Eating the right breakfast can boost your metabolism, balance your blood sugar, and prevent overeating later in the day. In fact, studies have shown that eating breakfast can increase your daily energy expenditure by at least 500 calories !
Key 1 hour after waking up:
Always eat breakfast within the first hour, whether you’re on a weight-loss journey or not. Following the guidelines below can enhance metabolism and maintain good energy levels throughout the day.
| What to do | Why it works |
|---|---|
| Drink 300-500cc of warm water immediately upon waking up to alleviate dehydration after a night’s sleep. | Water is essential for metabolism and detoxification. Drinking warm water can stimulate bowel movements and flush out toxins. It can also help you feel fuller and reduce your appetite. |
| Eat breakfast within the first hour of waking up to kickstart bodily functions. | Breakfast is the most important meal of the day. It provides the fuel and nutrients your body needs to start the day. Eating breakfast can also activate your thermogenesis, the process of generating heat and burning calories. |
Three essential breakfast foods:
Half a bowl of whole-grain starchy vegetables, one to two servings of solid protein, and one serving of healthy fat. These are the three essential foods that can make up a balanced and satisfying breakfast. Here are some examples of how to combine them:
- Whole-grain oatmeal with eggs and avocado
- Quinoa with chicken and nuts
- Sweet potato with tofu and olive oil
Whole-grain starchy vegetables can provide complex carbohydrates that can keep you energized and full for longer. They can also help regulate your blood sugar and insulin levels, preventing spikes and crashes that can lead to cravings and overeating. Solid protein can help you build and maintain muscle mass, which can boost your metabolism and burn more calories. Protein can also increase your satiety and reduce your hunger hormones. Healthy fat can support your brain and hormone functions, as well as your skin and hair health. Fat can also slow down the digestion of carbohydrates and protein, making you feel satisfied for longer.
Three breakfast don’ts:
No ice:
Raising body temperature by 1 degree Celsius increases basal metabolism by 6-8%. Conversely, consuming icy foods lowers metabolism. Since metabolism is slow right after waking up, consuming warm food helps the body recover metabolism. Eating/drinking cold foods at this time disrupts blood flow and slows metabolism. Remember, the body prefers a warm environment for normal metabolism circulation, ensuring the smooth transport of oxygen, nutrients, and waste. So, switch iced coffee to hot coffee and iced milk tea to unsweetened hot soy milk!
No sweets:
Avoid all sweet foods on an empty stomach in the morning, such as cakes, jam, milk tea, and even fruits. Blood sugar is at its lowest in the morning, and consuming sugar causes rapid blood sugar spikes. The body responds by secreting a large amount of insulin, leading to a rapid drop in blood sugar. This cycle of blood sugar fluctuations can make you feel hungry again, leading to overeating throughout the day. Moreover, excess sugar can be converted into fat and stored in the body, increasing the risk of obesity and diabetes.
No raw food:
As mentioned earlier, hot food promotes metabolism. Conversely, consuming raw, cold food on an empty stomach in the morning reduces metabolism. Most raw foods are cold or icy, such as salads, smoothies, and yogurt. They can lower the body temperature and slow down the digestive enzymes, making it harder for the body to break down and absorb nutrients. Therefore, it is better to cook your food or warm it up before eating it in the morning. This can also help prevent gastrointestinal discomfort and infections.
Sleeping at the right time helps release leptin!
Modern habits tend to involve late nights, with many people going to bed after midnight. Research indicates that insufficient sleep leads to an excess secretion of “hunger hormone” (ghrelin), increasing appetite. This is why I often say that prolonged late nights, coupled with uncontrolled eating, can easily lead to unwanted weight gain. It is recommended to adjust sleep time to go to bed before 11:00 PM. Adequate sleep allows the body to properly secrete “leptin,” a hormone that effectively controls appetite and metabolism. Insufficient leptin secretion over the long term can hinder the body’s ability to burn fat and regulate energy balance. Therefore, sleeping at the right time is crucial for maintaining a healthy weight and metabolism.
Drinking more water speeds up metabolism and reduces hunger!
Everyone knows that water is a key tool for weight loss. The daily water intake should be body weight multiplied by 35, plus 500-1000cc. Generally, one should drink 2000-3000cc of warm water based on body weight, not only to increase metabolism but also to help control appetite. When the body is dehydrated, the brain signals hunger to prompt food intake to obtain sufficient water. However, we often consume food instead of water, leading to overeating. Therefore, if your water intake is sufficient, your appetite can be better controlled, reducing the tendency to crave unhealthy snacks or overeat at meals.
Additionally, unsweetened coffee and tea can be consumed but should not be included in the daily water intake. Also, avoid drinking soup as it contains high salt and fat content, acting as a landmine that hinders successful weight loss. Remember to remind yourself to continue drinking water every day. This not only helps control appetite but also improves metabolism. However, avoid consuming large amounts of water 1 hour before bedtime to ensure a good night’s sleep and avoid disrupting the body’s circadian rhythm.
Frequently Asked Questions
Is skipping breakfast bad for your health?
Many people skip breakfast for various reasons, such as lack of time, appetite, or interest. However, research indicates that skipping breakfast can have negative consequences for your health and metabolism. According to a study by Betts et al. (2014), skipping breakfast reduces the metabolic rate by at least 15%, which means that the body burns fewer calories throughout the day. This can increase the risk of obesity and related diseases, such as diabetes and cardiovascular problems. Moreover, skipping breakfast for a long period of time can impair the body’s ability to use fat as a fuel source, leading to increased fat oxidation, mild inflammation, and insulin resistance (Dhurandhar et al., 2014). These factors can also contribute to the development of metabolic syndrome, a cluster of conditions that increase the likelihood of heart disease, stroke, and type 2 diabetes.
Therefore, it is advisable to eat a nutritious breakfast every morning to maintain a healthy weight and metabolism, as well as to prevent chronic diseases. A good breakfast should include a combination of protein, fiber, healthy fats, and complex carbohydrates, which can provide energy and satiety for the day. Some examples of healthy breakfast foods are eggs, oatmeal, yogurt, nuts, fruits, and whole-grain bread.
How does breakfast affect your blood sugar and insulin levels?
Blood sugar and insulin are two important factors that regulate the body’s metabolism and energy balance. Blood sugar, also known as glucose, is the main source of fuel for the cells, while insulin is a hormone that helps the cells absorb glucose from the bloodstream. The level of blood sugar and insulin fluctuates throughout the day, depending on the food intake and physical activity. Eating breakfast can have a significant impact on the blood sugar and insulin levels, especially for people with diabetes or prediabetes.
Skipping breakfast on an empty stomach can cause rapid and excessive spikes in blood sugar, especially if the first meal of the day is high in sugar or refined carbohydrates, such as pastries, cereals, or juice. This can trigger a surge in insulin secretion, which lowers the blood sugar level quickly, leading to a condition called reactive hypoglycemia. Reactive hypoglycemia is characterized by symptoms such as hunger, fatigue, irritability, headache, and shakiness. It can also stimulate the appetite and cravings for more sugary foods, resulting in a vicious cycle of overeating and blood sugar fluctuations throughout the day (Maki et al., 2014).
On the other hand, eating a balanced breakfast can help stabilize the blood sugar and insulin levels, as well as improve the insulin sensitivity, which is the ability of the cells to respond to insulin. A balanced breakfast should contain foods that have a low glycemic index (GI), which means that they cause a gradual and moderate rise in blood sugar, rather than a sharp and sudden spike. Foods that have a low GI include protein-rich foods, such as eggs, cheese, meat, and tofu; fiber-rich foods, such as oatmeal, beans, lentils, and vegetables; and healthy fats, such as nuts, seeds, avocado, and olive oil. These foods can also provide a feeling of fullness and satisfaction, which can prevent overeating and snacking later in the day (Reeves et al., 2014).
References
- Betts, J. A., Richardson, J. D., Chowdhury, E. A., Holman, G. D., Tsintzas, K., & Thompson, D. (2014). The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. The American journal of clinical nutrition, 100(2), 539-547.
- Dhurandhar, E. J., Dawson, J., Alcorn, A., Larsen, L. H., Thomas, E. A., Cardel, M., … & Apovian, C. M. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American journal of clinical nutrition, 100(2), 507-513.
- Maki, K. C., Phillips-Eakley, A. K., & Smith, K. N. (2016). The effects of breakfast consumption and composition on metabolic wellness with a focus on carbohydrate metabolism. Advances in nutrition, 7(3), 613S-621S.
- Reeves, S., Huber, J. W., Halsey, L. G., Villegas-Montes, M., Elgumati, J., & Smith, T. (2014). A breakfast of oat porridge suppresses postprandial plasma FFA more in obese than lean subjects. British Journal of Nutrition, 112(1), 116-123.
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