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Fitness Oklahoma City

The Importance of Breakfast

Admin on October 01, 2013

Every day millions of people miss out on an activity that will increase weight loss, boost metabolism, cease cravings and hinder late night snacking. That one activity involves eating food and having it at this time will be used for fuel more quickly than any other time of the day. The answer to many unresolved weight loss goals is eating BREAKFAST! It is important to wake up and break your fast from sleeping.

While you slept your body relied on stores of energy (carbohydrates, fat and protein) to function. Cell regeneration, breathing, vital organs functioning, digesting a meal if you eat before going to bed..just to name a few. When you wake from your slumber your body is in a depleted state and needs fuel to begin your day. Our metabolism is highest in the morning. We need to be fueled to be ready for the day ahead of us. Skipping breakfast will lower your metabolism. Your metabolism is your body's ability to burn calories and is often referred to as our body's furnace. Eating regularly (smaller meals often throughout the day) will keep the "fire burning" . When you skip meals you are essentially letting the "fire" burn out.

Studies have proven time and time again if your eat breakfast you will eat less throughout the day. When we wake in the morning our blood glucose will be low. Carbohydrates ( stored form of glycogen) was used to keep bodily functions moving while we slept. Fat and protein was also used but does not affect our blood sugar level. Having low blood sugar (hypoglycemia) will leave us feeling famished, lethargic, irritable, unable to concentrate, dizzy, shakiness, carving sweets,--not a good way to begin our day. Once you begin to experience that we can also feel nausea and feel very hungry. Once we feel that we grab anything in sight to alleviate those symptoms. Having breakfast will enable you to boost your blood sugar level. Keeping that level beginning in the am will enable you to avoid low blood sugar and bingeing at other meals. Missing breakfast causes a shift in the level of Leptin. Leptin is a hormone found in our bodies that helps regulate metabolism. Low levels of leptin can cause your metabolism to slow down and hold on to extra fat found in your body..especially the mid section.

Some great breakfast ideas are those that that provide whole grains with protein. The minimum amount of carbohydrates to protein ration is 3:1. The ratio can become equal depending on the energy needs of the individual. Consuming protein with your carbohydrates will enable the glucose to stay in blood stream longer and avoid the sugar low (hypoglycemia) we can feel around mid morning and mid afternoon.

1/2 cup of greek yogurt with granola and berries.
1/2 cup of cottage cheese and fresh fruit.
1 breakfast burrito--whole wheat tortilla with 1-2 scrambled eggs, 1/4 c light cheddar cheese, veggies and 1 tbsp. of light sour cream.
1 protein shake with banana, fruit, almond milk, vegetable or whey protein.
boiled egg with wheat toast and jam.

Still not convinced? Think about it like this: Breakfast is to your body, what gas is to your car. If your car doesn't have enough fuel, it will only take so far before quitting. Fueling yourself early will mean you will be energized and not binging on food through out the day and night to make up the loss of not eating breakfast. Our metabolism is lowest in the evening and consuming large amounts of calories will ensure weight gain after 6 pm. One of my favorite quotes is "Eat breakfast like a king, lunch like a queen and dinner like a pauper". I never miss breakfast.

 


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