We’re all aware of the physiological benefits of eating breakfast each day: It fuels your workouts, improves your mental focus and provides your body with the key nutrients it needs to function properly. But did you know that skipping breakfast can hinder your weight loss efforts and actually make you gain weight?
Missing breakfast causes a shift in the levels of leptin. Leptin is a hormone found in your body that helps regulate your metabolism. Low levels of leptin can cause your metabolism to slow down and hold on to the extra fat found in your body.
A study conducted by Purdue University researcher Wayne Campbell, PhD, found that adults who ate breakfast on a regular basis were thinner, better able to manage & maintain their weight, and had lower cholesterol levels while those who skipped breakfast often binged, and wound up consuming more calories later in the day. It’s important to know that this research looked only at meals that were comprised of protein and/or whole grains -- not meals loaded with fat, processed sugars and empty calories.
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 you so far before quitting. In the same manner, if you’re not consuming enough nutrients your body will only take you so far before it begins to shut down. For all of you non-breakfast people, let’s makeover you mindset. Breakfast just means breaking the fast; it doesn’t mean you have to eat specific foods. You just need a combination of the right foods such as fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein.
Don’t think you have time to eat breakfast? I beg to differ, here are a few grab-and-go options that will keep you full, focused and on time:
- A veggie omelet and a slice of whole-wheat toast
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato
- Smoothie made with fruit and low-fat yogurt
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Whole-grain cereal with fresh fruit and low-fat milk
- Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
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