"Eat breakfast like a king, eat lunch like a prince and eat dinner like a pauper" you may have heard it from your grandmother when she wanted to pass on some wisdom. Breakfast should be the most important part of your daily nutrition routine. Especially if this breakfast consists of meat and nuts. I recommend all my clients to try it and the vast majority later confirm the effectiveness of this approach through their energy, motivation and mental focus.
Benefit #1 – Eating something in the morning will help regulate glycemia and improve appetite control.
Proper blood sugar regulation is paramount to long-term health, along with dysglycemia being linked to obesity, metabolic syndrome, and diabetes, among others. Studies have shown that any type of breakfast, regardless of composition, will make a positive difference. An emphasis on low-glycemic carbohydrates and fiber will improve appetite control and energy throughout the day as well as better blood sugar control after each meal. Of course, the more gradual the rise in blood sugar, the better. So avoid eating sweet cereals or cakes, even for breakfast.
Benefit #2 – A protein-rich breakfast sets you up for success
A protein-rich breakfast helps regulate blood sugar and appetite during the day. It will prevent a drop in blood sugar that can cause devastation of energy, drop in productivity at work and in the gym. You will save time, energy and be more focused by having a stable blood sugar level.
Meat is a food that contains not only protein but also a lot of nutrients, which will help you to be more focused, motivated and energetic.
It's easy to see that points 1 and 2 mean you'll be leaner and have better control over your diet, making it even easier to improve your body composition goals. Don't skip breakfast! Studies have shown that people who skip breakfast have a higher BMI and are more likely to be overweight. They also tend to make poorer food choices throughout the day, creating a vicious cycle of poor food choices and overeating due to poor appetite control.
Benefit #3 – You'll make better food choices
Different types of food contain different nutrients. The wider your palette, the better it is for your health and the less chance of nutrient deficiencies. Those who eat breakfast are less likely to suffer from vitamin deficiencies, especially B-complex, zinc, calcium and iron. They will also have more fiber in their diet and more variety in the types of fiber they eat, which is an important point to help flush toxins out of the body. Fiber and protein together are one of the reasons why those who eat breakfast have better body composition and more stable blood sugar levels.
Benefit #4 - You'll have more mental acuity
Not having dysglycemia (i.e. low blood sugar) means you'll be able to think better and more clearly throughout the day, and you'll be more focused on the task at hand. Studies have also shown that eating breakfast improves performance and memory acquisition.
This is another reason why your breakfast priority should be meat, eggs and nuts. These foods tend to be rich sources of brain-friendly nutrients like choline, carnitine, and tyrosine, and those amino acids are the building blocks for neurotransmitters like acetyl-choline. and dopamine.
Benefit #5 – You'll make better lifestyle choices
Yes, it's important to eat right and exercise, but if you have a bad lifestyle, this won't help. The good news is that studies have found that eating breakfast makes you less likely to have bad health habits like smoking and alcohol and not exercising. There is a positive association between eating breakfast and other healthy habits. This has been shown in studies where reductions in cardiovascular disease, diabetes, cancer and overall mortality have been found in those who eat breakfast. A good breakfast is part of a healthy lifestyle, but also a good approach to establishing other healthy habits that form a healthy lifestyle.
Benefit #6 – You'll be in a better mood
There is a positive connection between the fact that you eat breakfast and a better mood, which is reflected in the reduction of depression and better performance in a social environment. It is important for children because breakfast also reduces attention deficit disorder, and for women, where skipping breakfast is an important risk factor for gynecological diseases.
Benefit #7 – Your children will be focused on success
Healthy and fit parents tend to have healthy and fit children; and smarter children, as explained in point 6 where children who eat breakfast tend to reduce the chances of having attention deficit. By setting a good example and having breakfast, parents show their children that they should also have breakfast, and what is a good and bad choice of food. Children who had breakfast with their parents had a better body composition and reduced chances of being overweight.
Have breakfast! Make good food choices and you will be more energetic, motivated and creative, and your body will definitely have a better composition.