Last week, after a particularly long and hard week I went out with friends 🙂 Unfortunately the morning after I was really full from eating late and in a bit of a rush and I did the unthinkable. Yes, I skipped breakfast. Now, I’m not really a morning person and I tend to eat breakfast the last thing before I leave the house because I really do have to work up and appetite in the morning. However, I do normally always make sure that I eat before I leave because skipping breakfast is never a good idea. As I proved to myself yet again last weekend.
The science bit…
Studies have shown over and over again that people who eat breakfast tend to be slimmer than those who don’t. Your body goes into mini fasting mode over night and you need to break the fast (hence break-fast) in the morning before you start using calories. You wouldn’t expect your car to run on empty by promising it a fill up half way there, so you shouldn’t expect your body to do that either.
Even if you do have a few pounds to lose, regular eating helps your body to know when to expect food and when to store it and when to use it. By eating sensibly and regularly you also help to keep your insulin levels stable thereby preventing big crashes and lethargic feelings as well as making your body less likely to become insulin resistant and tending towards type 2 diabetes. A double bonus!
The empirical evidence (in other words my experience last week)
Things started ok, I wasn’t really hungry and I left the house. However, by lunch time I was quite hungry but I just ate my normal lunch time portions. I ate my tea as usual but by mid evening I was hungry again and just craving carbohydrates and what I would call ‘quick fix’ food. I usually eat wholemeal seeded bread but all I wanted was white bread (which I had bought for the children’s indoor barbecue tea – don’t ask – another post entirely!) I ended up snacking on 2 white finger rolls at about 10pm which then made me feel a little bit bloated (as white bread tends to do to me).
I realised that breakfast starts me off well and my body needs a certain amount of food and at regular intervals. The following day, with a good breakfast, I was, thankfully, back to normal.
Breakfast doesn’t have to be a mammoth meal. My regular breakfast is seeded toast and peanut butter – just one slice, once I’ve been up about an hour (the optimum time to have it). On Sundays I often have an omelette because I have a bit more time and because I like the indulgence of a lazy Sunday.
If possible include a bit of protein; this helps to keep you fuller for longer. If you are choosing cereals or bread then if possible have wholegrain for the same reason. Oats are good too.
Let me know what your favourite healthy breakfasts are below…