The title is contrary to everything that we hear. "Breakfast is the most important meal of the day" or "Breakfast, means break the fast" but there are times when you're just not hungry. Or, in my case, the times when coffee is exactly what I want/need and that's about it until after I workout.
Dr. Berardi, co-founder of Precision Nutrition, tells Detail Magazine that "About 85% of the clients we work with eat breakfast and tend to follow a guideline of eating small, frequent meals throughout the day, but that's largely to help them learn to practice healthier eating habits. If you're a person who regularly makes good nutritional choices, then eating breakfast is more negotiable."
Here, Dr. Berardi shares his 5 reasons to skip breakfast:
1. It's not required to boost metabolism. The idea that metabolism slows radically in response to not eating certain meals in a single day just isn't accurate. The amount of calories you're taking in and the composition of those calories—proteins, carbs, and fats—are really what impact metabolism.
2. It may lead to eating less overall. If you skip breakfast you can eat fewer, larger meals beginning later in the day, rather than six smaller meals throughout the day, which may be less satisfying. This can lower your total caloric intake for the day and may lead to weight loss.
3. There's a payoff even if you're only an occasional skipper. Intermittent fasting reduces insulin levels, so you can actually increase your insulin sensitivity for better blood sugar management. At the same time, your body will release more growth hormone, which helps to preserve lean tissue and burn fat tissue.
4. It can help lower your total carb intake for the day. Most of us are over-carbed. We eat too many refined carbs, too little protein, and too much fat. Skipping breakfast can steer you away from the typical high-carb breakfast foods (toast, oatmeal, cereal, pancakes) that may trigger an insulin response that kicks you out of fat-burning mode.
5. It can help you tune in to your body. You just might feel better sipping water with lemon or a green juice instead of forcing down food first thing every day. If you're one of many people who feel nauseous early in the day, you're better off listening to your body's cues. Sure, you're co-workers come into the office, bagels with cream cheese in hand, but at the end of the day (and the beginning), you want to figure out what works best for you.
The best advice? Do what works for you.
A recent piece online talked about "Nutrition Insanity" and defines the term as a diet plan that limits an entire group of foods, such as "No Carbs" and "No Fat" or "Don't drink coffee." Instead of the hard, fast rules, it's best to listen to what your body is telling you, as doing another online search would provide reasons you SHOULD eat carbs, give your body good fats and share the benefits of coffee.
When I feel hunger coming on, I'll first drink a glass of water. After 15 minutes, if I'm still hungry then I know that it means my body needs calories, and isn't just dehydrated (our bodies often tell us we're hungry when we're simply thirsty).
The best "rules" to follow? Eat when you're hungry (not forcing it because it's lunchtime or someone offers you food); stop when you're satisfied (not stuffed); and pay attention to how your body feels after you eat. Do you feel incredible and full of energy after eating an apple? Great! Eat them more often. Lethargic and gassy after consuming eggs? Don't eat them (or don't eat them as often).
Easy enough, right? Now... what's for breakfast?