Starting your day with a satisfying breakfast is important, even on busy mornings. While breakfast often takes a backseat to lunch or dinner, a hearty meal in the morning can boost metabolism, improve brain function and help maintain a healthy weight.
Research has shown that eating a substantial breakfast helps regulate blood sugar levels and keeps hunger at bay.
One study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein breakfast, like eggs or Greek yogurt, were less likely to experience hunger later in the day, leading to fewer unhealthy snacking habits.
A study published in Proceedings of the Nutrition Society suggests that those who skip breakfast are more likely to overeat and make less healthy food choices later in the day, contributing to weight gain and higher risk of metabolic diseases.
Eating a good breakfast is also linked to improved brain function. A study published in Appetite found that consuming a balanced breakfast, particularly one high in protein, improved attention and cognitive performance. Breakfast essentially "breaks the fast" after a night's sleep, and provides much-needed energy for the brain to kickstart the day.
Some people, preferring a little extra sleep over eating in the morning, opt for a large dinner instead. But eating heavy meals late, especially after a long day, can disrupt sleep and digestion. Research shows that consuming too many calories at night is linked to weight gain and metabolic issues.
A study published in Obesity journal found that people who ate a larger portion of their daily calories at dinner had a higher body mass index than those who ate more earlier in the day. This is because eating late at night may lead to higher levels of insulin and blood sugar, which can disrupt the body's ability to burn fat. Eating less at dinner also helps promote better sleep, as heavy meals can disrupt your circadian rhythm, leading to poor rest and a slow start to the next day.
Harvard researchers emphasize that breakfast doesn't need to be a heavy meal like sausage, eggs, and toast every day. Instead, it can be something simple yet nutritious, like a slice of whole grain toast with nut butter, a hard-boiled egg with an orange, or Greek yogurt. Quick options like oatmeal, poached eggs or fruit smoothies can be prepared in minutes, while dishes like homemade breakfast bars, French toast, or pancakes can be made ahead of time for a hassle-free morning.