Why Breakfast Is NOT the Most Important Meal of the Day

Healthy Breakfast Tips

Starting your day with processed foods or foods high in sugar and carbs is one of the worst mistakes you can make when it comes to breakfast. Many of the foods that are considered to be "part of a healthy breakfast," will actually do more harm than good to your body. Food items such as bagels and cereal can aid in the production of excess body fat and obesity related diseases. If you are trying to eat a healthier breakfast, foods high in healthy fats, such as avocados, raw nuts, and olive and coconut oils are a good place to start. Eating healthy fats for breakfast and omitting excess carbs will leave you fuller for longer and help with overall health and fat loss. Try grass fed meats or lightly cooked organic eggs for protein as well!

Personally, I get up at 430am and start seeing patients at 7am. Breakfast is at 5:15am. If I eat a typical carb-fest breakfast; cereal, toast, oatmeal, I will have to schedule a short break an hour or so into my shift (8:30am) just to refuel. As a chiropractor, I need the energy and the carbs just don't last. Before becoming a chiropractor, working at a desk and being less active, I didn't run out of energy so much as I felt sleepy. I know you know what I am talking about! I no longer eat carbs in the morning. None. All protein and fat, and my energy stores last much longer. No longer do I need to take a break between patients. It isn't uncommon for me to wait until 11am before I even feel the least bit hungry. That is 6 hours without food and I still feel strong.

Note: Increasing your protein and healthy fat intake while failing to reduce your carbohydrate intake will not give you the benefits of a proper healthy breakfast. If you are upping the fat, ensure that you are also lowering the carbs for optimal health benefits!

To Eat Breakfast or Not to Eat Breakfast?

We have been taught that breakfast is the most important meal of the day for years, yet more recent research has shown that eating breakfast can actually harm your ability to lose weight and hinder your ability to reach your optimal health. Your cortisol (stress hormone) levels peak in the morning and eating breakfast first thing when you wake up coincides with this peak causing your insulin levels to spike. When your insulin levels rise, your blood sugar levels drop quickly leaving you hungry again soon after. Skipping breakfast altogether may in fact help you lose fat and control cravings and overall hunger throughout the day.

Note: Simply cutting breakfast out of your daily routine won't do the trick, it needs to be phased out over several weeks and the process can be uncomfortable and will take some time... perseverance and dedication are needed!

The Proper Way to Non-Breakfast:

This process of phasing out breakfast is actually part of an eating routine known as "scheduled eating" or "intermittent fasting". These terms refer to making large caloric reductions to your diet, or only eating within a scheduled period of time -usually between a window of 6-8 hours per day while fasting the other 16-18 hours. This method can help your body reach fat-burning mode (when your hunger decreases and junk food cravings nearly disappear... sounds magical, doesn't it?). In order to safely and successfully implement scheduled eating; you must make changes step by step, which will take several weeks. Here are some tips to get you started:

• Don't eat 3 hours prior to sleeping; i.e.: if you go to bed at 10pm, don't eat after 7pm; this kick starts the fasting process. Do this for a few days before moving on to the next item.
• Wait as long as you can after waking up before eating breakfast and continuously increase that time by 15 - 30 minutes a day. After a few weeks, you will be having your first meal at lunchtime
• Trying scheduled eating while maintaining a proper diet low in carbs is essential to its effectiveness. If you are eating improper foods, you will not see the expected benefits.
• Exercising in fasting mode can have even more added benefits
• Listen to your body, don't wait so long to eat that your energy levels are at 0, if you feel you need to eat, eat!

Note: Intermittent fasting/scheduled eating is not recommended if you are pregnant, have diabetes, and/or are hypoglycemic.

If you want to boost your health and are already eating a healthy diet, I suggest you give this method a try! Intermittent fasting can lead you to fat-burning mode and render your need for self-discipline around food completely unnecessary - your body will do it for you. If you decide this method isn't for you, try a breakfast high in healthy fats and proteins and low carbohydrates.

As always, please use common sense before making major changes in your diet. Speak with your health professional first.

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