Going without food longer than the expected hours between meals during the day causes hunger pangs to set in. The body sends the signal that, without fuel, it is not at optimal state. NutriCentre head nutritionist Shona Wilkinson highlights that this is the same kind of fast that our body goes through during the night. This is also why breaking the previous night's fast is necessary in the morning.
A number of people feel used to the fast and choose to continue without breakfast or any other food for extended hours. This may harm the body.
'Although this rest from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit.'
The missed breakfast creates in the body a perceived need to compensate so lunch and dinner tend to be heavier. Snacking is also more frequent and may extend into the night. Late night meals and evening snacks are mostly stored as fat rather than expended as energy.
In-house nutritionist Frida Harju of the Lifesum app, available for Apple and Android and accessible via Apple Watch, "Having a healthy breakfast helps you speed up your metabolism and blood stream. Remember, it is better for your body and organs to split up the meals and intake instead of having a big lunch and skip breakfast.
While having breakfast is key to maximising the body's capacity and ensuring healthy body functions, the choices that compose this meal are just as important.
Kick-starting the day with breakfast choices that have slow energy release is one of the best ways to start the day. This curbs the pangs of unhealthy cravings and prevents blood sugar crash.
Processed breakfast food along with those high in calories but low in nutrients should be replaced with selections that support the immune system, strengthen the cells or aid the functions of the body, such as those rich in antioxidants and fibres.
A good mix of protein, fibre and especially healthy fats at breakfast allows slower gastric release and provides longer periods of fullness. Eggs can be very helpful in weight loss because of its low calorie count and its ability to satiate for a good amount of time.
Examples of the best breakfast ideas recommended by Lifesum:
Plain Greek yoghurt with chopped nuts
Mushroom and tomato omelette
Avocado with soy sauce
Miso and a dash of chilli flakes
Two hard-boiled eggs with soy sauce
Oats with savoury toppings such as turkey bacon
Smoked salmon with spinach
Examples of bad breakfast ideas that Lifesum recommends avoidance:
Cinnamon rolls or any shop-bought pastry
Bagel (white bread variety) with cream cheese
Shop-bought and freshly squeezed fruit juices
Waffles and pancakes
Cereal bars
