Breakfast is the most important meal of the day. I’m sure you’ve heard that before! But is it true? Folks have started debating this age-old advice in recent years, with many opting out of breakfast altogether.
And while there are die-hard debaters on both sides of this argument, it comes as no surprise that the type of meal you enjoy can be a big factor in determining whether your breakfast plans are helping – or hurting – weight loss goals.
The Myth: Breakfast is the Most Important Meal
For nearly a century, we’ve been working off this idea that breakfast is the most important meal of the day, thanks to famed nutritionist Adelle Davis who popularized this idea long ago: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
And it makes sense, right? After sleeping the night away, the body is essentially breaking its nighttime fast and fueling up for the day ahead. We know that eating less in the evening can help improve sleep, so why not load up on bigger meals in the morning? In fact, research shows that individuals who consistently eat breakfast every day have a reduced risk of common ailments like diabetes, heart disease, obesity, stroke and elevated blood pressure.
Other studies have shown that when people skip breakfast they tend to experience larger spikes in blood glucose levels at their next meal. This would suggest that breakfast is an important step in establishing a routine, helping the body maintain internal rhythms.
Can Skipping Breakfast Cause Weight Gain?
This leads to another assertion that skipping breakfast can actually cause weight gain. And considering the way that blood sugar can spike after long periods of fasting, this idea doesn’t seem far-fetched. However, research has shown that there doesn’t seem to be a strong, significant correlation between skipping breakfast and weight loss or weight gain.
Instead, studies seem to suggest that what makes a much bigger impact is the type of foods eaten at breakfast, and whether or not breakfast habits exist within a healthy diet overall. In other words, folks need to make sure they’re getting all the nutrients needed with a consistent eating schedule that makes sense for their body.
And that varies from person to person. Some prefer grazing throughout the day while others feel their best on the king/prince/pauper approach. Staying satiated consistently – without overeating – is the goal, whether that means three well-balanced meals a day or only two.
Breakfast Routines Help Regulate Other Healthy Lifestyle Routines
Another important takeaway from these studies is that establishing healthy habits can correlate with better weight loss results. In other words, people who eat random meals at random times throughout the day are less likely to have a consistent sleep schedule, exercise plan, self-care, etc.
When it comes to wellness, structure seems to help across the board – be it fueling the body with a routine meal schedule that starts with breakfast, or committing to healthy lifestyle choices and regular rest.
How to Choose Healthy Breakfast Items
Finally, it’s worth noting that the type of foods eaten at breakfast make a big difference. As you may have guessed, a stack of chocolate-chip pancakes does not provide the same nutritional value as fruit and whole grains. If you do plan on eating breakfast, here are some healthy choices:
- Oatmeal with cinnamon and nuts
- Greek yogurt with raspberries
- Whole grain toast with avocado
- Hard-boiled eggs
- Cottage cheese with blueberries
