This probably isn’t the first time you’ve heard that breakfast is the most important meal of the day. Consuming a healthy, nutritious breakfast is essential for overall health and wellness, as well as weight management. Medical studies now show that consuming the same calories each day will result in more rapid weight loss when our largest meal is breakfast rather than dinner.
According to Michael Greger at Nutrition Facts, “the exact same number of calories at breakfast are significantly less fattening than the same number of calories at dinner.” He also states that a diet with a bigger breakfast causes more weight loss than the same diet with a bigger dinner.
Additionally, evidence shows that if you begin dinner with a salad, veggies, cup of vegetable soup or glass of water, you will consume approximately 100 fewer calories than if you did not begin your dinner in this manner.
But how is this possible?
Circadian rhythms are “physical, mental and behavioral changes that follow a 24-hour cycle,” according to the National Institute of General Medical Sciences. Some research suggests that the circadian rhythm may play a role in weight homeostasis.
Research that was published in Cell suggests that the time at which eating occurs during the day may impact success in losing weight. The research found that eating meals late at night may desynchronize the internal body clock, ultimately leading to weight gain.
Benefits of Breakfast for Weight Loss
Here are three reasons why you should eat a healthy breakfast every morning to aid in weight loss.
The most appealing benefit of eating breakfast is that it jumpstarts your metabolism, which can help you burn more calories efficiently throughout the day.
Reduces cravings and overeating
According to UFHealth Podcasts, “researchers say eating breakfast increases dopamine levels in the brain, which contribute to controlling impulses when it comes to cravings for sweets and urges to overeat.”
A healthy breakfast that is high in protein can increase satiety and reduce hunger throughout the day, helping to feel full longer and reduce unnecessary snacking.
Food is fuel, which is why we recommend eating breakfast, as it replenishes your supply of glucose to boost your energy levels and alertness. Glucose is a type of sugar derived from foods that contain carbs, including fruits, vegetables, grains and dairy products, that your body uses for energy. Your body stores energy as fat, but can also store some energy as glycogen.
When you are fasting overnight, your liver breaks down glycogen and releases it into your bloodstream as glucose. When you wake up in the morning, after not eating for as long as 12 hours, your glycogen stores are low. If you don’t replenish your supply of glucose, you may feel fatigue and have low energy throughout the day.
Start Losing Weight Today!
At CardioMender, MD we provide all the evidence based tips you need to safely meet your weight loss goals and help you maintain a healthy weight! You can even shop for some of your favorite high protein breakfast meals in our pantry! Learn more about our wellness and weight loss program here.