Lean People Eat Breakfast

It is very common in the U.S. to skip breakfast. Many people say they don’t have enough time to prepare a morning meal at home (but they seem to have plenty of time to wait in line for an overpriced cup of coffee). Others will tell you they don’t have breakfast in the hopes of cutting calories and shedding a few pounds. I’m sorry to break the bad news to you, but several studies show that people who skip breakfast tend to overeat later in the day.

The truth is that breakfast is one of the most important meals of the day. First, you’ve just awakened from a 10 to 12 hour period of fast (hopefully, if you haven’t been attacking the fridge late at night), and you are getting ready to start your day. How do you expect to have enough energy to perform your morning tasks if you don’t fuel your body adequately? When you don’t eat in the morning, your blood sugar plummets (together with your energy level and your good mood). This will make you feel sluggish, and it is very likely that you’ll have a hard time focusing on any activity.

Moreover, skipping breakfast leads to mid-morning munchies. The problem is that when you are hungry, you usually don’t make very smart choices. You’ll probably reach for fat- and sugar-laden snacks rather than having a piece of apple or a handful of carrots. Even if you don’t give in to the doughnuts in the break room, by lunch time you’ll be starving (good luck on keeping your self-control).

Did you know that Sumo wrestlers purposefully skip breakfast in order to be able to overeat at lunch time? Thus, unless you are striving for a sumo wrestler physique, having a balanced morning meal may be a good idea. In addition, the National Weight Control Registry[1] points out that more than three quarters of its participants (people who successfully lost weight and kept it off) say they eat breakfast.

The 2010 Dietary Guidelines for Americans recommends that you have a balanced morning meal comprised mainly of nutrient-rich foods such as whole grains, fruits, vegetables, lean protein, and low-fat dairy products. This means that a bagel with cream cheese and a cup of coffee hardly qualifies as a nutritious meal. Also, sugary ready-to-eat cereals and energy bars are poor choices. To produce a healthy breakfast, think of balancing your meal. Start by filling half of your plate with fruits and/or veggies. Then, add a serving of grains (a piece of whole-grain toast or a ¼ cup of granola) and a lean source of protein (one boiled egg or 6 ounces of low fat yogurt).

Here is an example of a balanced breakfast meal that is quick and easy to prepare, and it has less than 300 calories. You have no excuse to skip breakfast!

• 1 slice of whole-grain bread (toasted or not)
• ¼ cup of fat-free cottage cheese
• ½ cup of mixed berries (or any other fruit of your choice)
• ¼ cup of sugar-free syrup to drizzle on top

References

Andrews, R. Drop the Fat Act and Live Lean. Summertown, TN: Healthy Living Publications. 2012.

Hyman, M. Ultra-Metabolism. New York: Atria Books. 2006.

Rolls, B. The Ultimate Volumetrics Diet. New York: HarperCollins Publishers. 2012.