Health experts have maintained for years that breakfast is “the most important meal of the day” and have urged people not to skip their morning meal.
But nutritionists have debunked this myth, revealing that how you start your day can have a crucial impact on sugar cravings that lead to weight gain, but stress that there is no harm in not eating breakfast when you don’t feel like it.
They said that people should only eat immediately after waking up when they are really hungry, and that traditional foods like grains, porridge, or coffee to wake up can do more harm than good.
Here, FEMAIL shares the best tips from nutritionists to really get yourself ready for the day.
Nutritionists have revealed that skipping breakfast can actually make you ‘clearer’ and insisted it’s definitely not the most important meal of the day (stock image)
SKIPPING BREAKFAST CAN MAKE YOU CLEAR
Daniel O’Shaughnessy, also known as The Naked Nutritionist, revealed that skipping breakfast can actually make you ‘brighter’ by insisting that there is no specific time when people should eat their first meal.
‘There are those who occasionally fast and skip breakfast. This is a tool that people use for health and also weight loss. It involved eating in about eight hours and fasting the rest.
“Some people find that if they skip breakfast, they have a clearer mind,” he said.
Katherine Kelly, who leads Renua Nutrition, agreed that timing is a choice rather than a necessity.
She explained, it’s just very personal whether you’re someone who can go until lunch time without eating or if you’re someone who needs to eat in your position at work, or whatever you do.
‘I think breakfast is considered an important meal is you want to prepare yourself well for the day.
‘So for example if you have a really sugary or refined carbohydrate breakfast you’re not ready for the day, so your blood sugars go up and then you crash later in the day, you’ if you get cravings all day long, your energy levels will go low to be.
“You want some protein, some healthy fat, and a good balance of complex carbohydrates – be it oats, even a little sourdough bread.”
Nutritionist Raquel Britzke urged people to only eat in the morning when they are really hungry, instead of feeling like they have to eat after waking up (stock image)
DO NOT EAT BREAKFAST STRIPES – THEY ARE FULL OF SUGAR!
Daniel O’Shaughnessy, based on Harley Street in London, said that while breakfast can “ help with weight loss and cravings, ” the importance of the meal actually depends on what you eat.
The nutritionist warned against eating “ breakfast bars, ” which he claimed contain “ more sugar ” than a shortbread cookie, and said their meal should contain slow-release protein, healthy fats and carbohydrates instead.
Why is it better to indulge in the morning?
While the nutritionists recommended a healthy breakfast, nutritionist Raquel Britzke unexpectedly said it’s better to eat chocolate in the morning than late at night.
The expert said people have all day to burn off the calories when they have a treat in the morning, rather than snacking late at night right before bed.
She continued: ‘If you have a good breakfast and your dinner is not balanced, you will have worse results.
If you’re going to eat chocolate or something that’s not healthy, it’s better to do it in the morning so you have all day to burn it! ‘
He also insisted that some breakfast foods, such as a muffin, can lead to blood sugar spikes later in the day, which can result in further unhealthy food choices.
He explained, “For health, energy and weight maintenance, your breakfast needs to be balanced with enough protein and slow-release carbohydrates with healthy fat to keep you feeling full.
“If your breakfast is a muffin and coffee, it can lead to spikes in blood sugar, which in turn lead to more unhealthy choices for maintaining energy.”
He added: “If you’re having breakfast, make it a healthier breakfast; eggs on rye bread with mushrooms is a good example. Remember to avoid these so-called “breakfast bars,” which actually contain more sugar than a shortbread cookie. ‘
DO NOT DRINK COFFEE AFTER A BAD NIGHT SLEEP!
It may be terrible news to many coffee addicts, but Katherine Kelly said that drinking coffee at the wrong time of day, or after a bad night’s sleep, can make you feel groggy.
Instead, the nutritionist recommended that you wait about 30 minutes in the morning before drinking coffee until you wake up properly.
She continued, ‘Sometimes drinking coffee at the wrong time of day can make you feel less energized, so it can feel pretty groggy if you haven’t fully woken up and have coffee afterward.
“So I’d kind of recommend giving your body 30 minutes to an hour to wake up your body, get started, and then have a cup of coffee while you’re at work.”
Katherine also cautioned against drinking coffee after a bad night’s sleep, saying studies show people’s blood sugar levels rise later in the day.
She explained, ‘The University of Bath did some research for a report last year, of people who slept poorly and then drank coffee when they woke up and they found their blood sugars had spiked significantly.
‘If you drink the coffee after breakfast, you don’t get the same blood sugar because the fiber and protein in your breakfast help prevent that.
The nutritionist also told coffee aficionados to drink black, unprocessed coffee, instead of “freeze-dried,” or very milky coffee, because unprocessed coffee is healthier because it contains more antioxidants.
Katherine Kelly recommended waiting about 30 minutes in the morning before drinking coffee to avoid getting dizzy (stock image)
DON’T JUST EAT SIMPLE PORRIDGE – ADD FRUITS AND PROTEIN!
Nutritionist Raquel Britzke said many people make the ‘mistake’ of eating carbohydrates, such as porridge, bread or cereal, but not containing proteins or fats.
She said people shouldn’t just eat plain porridge without adding fruits or fats as well, because a few hours later they will be hungry and have very little energy.
She explained: ‘I think it’s important not to eat carbohydrates for breakfast, the biggest mistake people make when they eat breakfast – they eat porridge or bread with butter – and they forget that at breakfast you should also start your day with proteins and good fats. .
“If you had eggs and avocado, and some healthy fats, it will help you have more energy throughout the day.
‘Also, you are not that hungry, because if you start your day with eating porridge or just porridge without fruit or no fats, then you will get hungry very quickly and you will start your day and your energy will go away very quickly. . ‘
Nutritionist Raquel Britzke said many people make the ‘mistake’ of eating carbohydrates, such as porridge, bread or grains, but they do not contain proteins or fats (stock image)
The expert also debunks the myth that whey protein is only for people who go to the gym, and insists that it is actually a good option for breakfast to make sure people eat enough protein throughout the day.
She added: ‘It’s where people start wrong because they don’t have enough protein for breakfast, and that’s one of the things I always say. Everyone eats chicken for dinner or for lunch, everyone has some protein, but people are lacking for breakfast.
And if you don’t eat protein in three meals, they will never get the amount of protein they need in a day.
“You can go to the gym, but you’re not gaining mass, so what’s the point?”
AVOID CEREALS – EVEN ‘SENT’
Although grains are sold in supermarkets, Katherine Kelly warned people against eating them, insisting that they don’t really have much nutritional value.
The health expert said grains were created by the food industry as a ‘quick go-to’, but are not a nutritional option, not even ‘healthier’ alternatives like Weetabix.
She explained: ‘It [cereal] was just created by the food industry as a quick start as our lives got busier and working hours got longer and longer. But when they made them, they unfortunately did not think about nutrition. ‘
She added: ‘I am personally not a supporter of Weetabix as it just doesn’t have a lot of nutrition in it. You can add nutrition if you want.
You can add some blueberries, some flaxseeds, pumpkin seeds, chai seeds, they’re all going to improve the nutritional value.
‘Weetabix doesn’t have much nutritional value on its own, but you can add things to that.
“What I would say to grains is that there are indeed a few that can be considered healthy, just always read the ingredients and see how much sugar they put in.”
Meanwhile, Raquel Britzke also insisted that grains can cause you to get anxious and crave even more sugar later in the day.
She said, “ These days you have more options for healthier grains, you can find low-sugar options, but most of them aren’t healthy. Most are very bad.
‘You start your day with craving because if you eat regular cereal that you buy at a supermarket, you’ll be super hungry in two to three hours, you’ll be anxious, craving more sugar – you’ll start your day with something that will make you crave even more. ‘