Dr. Candice Seti, a San Diego Licensed Clinical Psychologist said, “Many people trying to lose weight or manage their weight feel that skipping meals can be advantageous, since it would seem to represent a lower calorie intake – and breakfast is usually the easiest. Unfortunately, skipping breakfast can actually be detrimental to weight loss efforts.”
She added, “We’ve all heard the old adage, ‘Breakfast is the most important meal of the day.’ But, for people trying to lose weight, breakfast is often skipped with the assumption that it’s an easy way to cut out some extra calories. However, research shows that skipping breakfast can actually PREVENT weight loss! So, for people trying to lose weight, breakfast truly is the most important meal of the day!”
Breakfast and Your Metabolism
When you go extended periods of time without food, your metabolism actually slows down to conserve energy. In addition, extended periods of time without food prevent the body from producing the enzymes it needs to metabolize fat. So, when you skip breakfast, you are actually fasting for 15 to 20 hours! And all that time, keeps body fat from being metabolized and slows down your metabolism overall. In addition, research shows that if you eat early in the day, your metabolism works more efficiently, so your body is significantly less likely to store breakfast food as fat in the body.
The Calorie Game
For many people, the idea behind skipping breakfast is about cutting out extra calories. However, the reality never seems to work out that way. In reality, research shows us that people who skip breakfast actually end up eating MORE throughout the day by mindlessly snacking and eating much larger lunches and dinners than those who eat breakfast. And those same breakfast skippers were actually more likely to gain weight than to lose it. The research also shows that breakfast eaters tend to consume fewer calories throughout the day than non-breakfast eaters. So much for that theory!
Impact on Cravings
A breakfast that is high in protein will give you energy throughout the day, keeping you from reaching for sugary snacks as a pick-me-up. And breakfast that is high in fiber will keep you fuller longer, preventing any unplanned snacking. Combine the two into a high-protein, high-fiber breakfast and it will keep your blood sugar steady, preventing energy spikes. Skipping breakfast and losing out on these benefits sets you up to be vulnerable to cravings throughout the day…and we all know where that leads!
What to Eat
So, the ideal breakfast in a combination of protein and fiber to build your energy and help keep you full throughout the morning. If you include carbs, make sure they are 100% whole grain and avoid high sugar foods like sweetened breakfast cereal or pastries.
Here are some options:
• Oatmeal with berries and a hard-boiled egg
• Cottage cheese with a banana and almond butter
• Spinach and mushroom omelet with 100% whole wheat toast
• Smoothie with fresh fruit, protein powder, spinach, nut butter, and almond milk
• Yogurt with fresh fruit and a sprinkle of nuts or granola.
Eating breakfast is actually a great addition to any healthy diet or weight loss plan. Dr. Seti says, “There are many options to keep breakfast interesting and fresh. So, make sure you make a healthy breakfast part of your daily routine.”
For more information visit Dr. Seti’s Who Is Page in the San Diego Professional Journal.
You may contact her at her office :
350 10th Street #1023
San Diego, CA 92101
Or by telephone (619) 345-4355