Unless you've been living under a rock for the past decade, you've heard the news: Breakfast is the most important meal of the day.
And it is ... if you don't eat it now.
Breakfast can have a huge impact on your energy level, ability to lose weight, and hunger/craving issues.
Eating in the morning starts your body's system of regulating blood sugar and turning calories and stored energy into usable energy. What does this mean for you? More even energy levels throughout the day, less morning fog, fewer cravings and possibly weight loss.
If you already eat breakfast, eating more might offer some additional benefits. I encourage people to eat half of their daily calories by the time they finish lunch. Ideally, divide these calories into three even mini meals – one at breakfast, one mid-morning and one at lunch. For someone eating 1,800 calories a day, half of those calories, distributed evenly, might look something like this:
• Breakfast: One slice of whole wheat toast with 1 tbsp. peanut butter, ½ cup berries, 8 oz. skim milk
• Snack: 1 oz. unsalted almonds, small container Greek Yogurt, a few berries
• Lunch: 3-4 oz. grilled salmon on 2 cups of baby spinach, 1 tbsp low-fat dressing, ½ cup low-fat cottage cheese
Eating even amounts all day long and stopping after dinner can provide great results. If you're not eating breakfast at all, then changing to this pattern will help with hunger in the afternoon/evening and self control.
Every meal is the most important, so start with a good breakfast to jump start your day-long healthy routine.