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Why Breakfast is the Essential Daily Meal
Table of Contents
1. Reasons for omitting the morning meal
One of the main reasons people forego the morning meal is a lack of time. A busy lifestyle makes many people believe they are unable to prepare and eat breakfast. Another factor is a lack of hunger in the morning, which can be linked to natural metabolic cycles, irregular sleeping hours, eating dinner too late the previous day, and stress. Another reason for skipping the morning meal is the desire to cut back on a few calories, which is popular among individuals trying to lose weight. Some people think that skipping breakfast is a simple method to limit daily energy intake. Furthermore, the growing popularity of diets and nutrition trends such as intermittent fasting also contributes to people skipping the morning meal. Proponents of this approach often view skipping the morning meal as part of their nutritional strategy aimed at improving health and wellbeing.2. Effects on the Carbohydrate Economy
Regular breakfast intake plays a significant role in regulating blood glucose levels, which is vital for maintaining metabolic health. Individuals who do not consume their first meal shortly after awakening are subjected throughout the day to higher instability in glucose levels, as well as increased insulin release following the subsequent meal, which may lead to the development of insulin resistance in the long term (H. Ogata et al., 2019).3. Elevated risk of obesity
Omitting breakfast may result in a broad spectrum of negative metabolic consequences, including an increased risk of obesity and metabolic syndrome. Research indicates that individuals who consistently forgo breakfast have a propensity to compensate by overeating later in the day, thereby contributing to the generation of surplus energy. Excess body weight is also one of the principal risk factors for the development of metabolic syndrome, which encompasses a group of disorders such as high blood pressure, insulin resistance, lipid disorders, or abdominal obesity. Each of these conditions augments the risk of other serious diseases, such as type 2 diabetes and heart diseases (X. Ma et al. 2020).4. Hormonal disorders
Skipping breakfast can have a significant impact on the body's hormonal balance, specifically on the levels of hormones such as cortisol, insulin, ghrelin, and leptin. These hormones are key to many metabolic functions and appetite regulation, and their improper release can lead to a number of health problems. Cortisol levels, also known as the stress hormone, naturally rise throughout the day, peaking in the morning. Consuming a meal helps to regulate the concentration of this hormone, so skipping breakfast can lead to an unnaturally prolonged period of high cortisol levels. This can lead to a number of negative consequences, such as increased stress, difficulty concentrating, and chronic fatigue. Additionally, high cortisol levels promote the accumulation of fat tissue, particularly in the abdominal area, which increases the risk of developing heart disease and other metabolic problems (M. Witbracht et al. 2015). Furthermore, the body's hormonal balance also includes hormones such as ghrelin and leptin, which are crucial for regulating appetite and energy metabolism. Skipping breakfast can disrupt the natural rhythm of the release of these hormones, leading to an increase in ghrelin levels and a decrease in leptin levels. This can result in not only an increased feeling of hunger, but also a reduced ability to feel full, even after consuming a meal (S. Brandhorst, V. D. Longo 2022).5. Impact on the ability to concentrate
Breakfast provides the body with the necessary nutrients that form the basis for the brain to function effectively for the rest of the day. Glucose, the main source of energy for the brain, is supplied in carbohydrate-rich meals such as whole grain products, which often make up a significant part of breakfast. Without this energy injection, the brain may not be able to work effectively. Skipping breakfast can lead not only to a temporary decrease in concentration but also to a long-term decrease in cognitive performance. This is particularly noticeable in academic environments. For example, students who regularly eat breakfast show a higher ability to concentrate during lessons and achieve better examination results. These mechanisms have been confirmed in studies - it has been shown that breakfast has a positive impact on the cognitive abilities of children and adolescents, particularly on short-term memory and concentration (H. Moller 2021).6. Negative impact on mental health
Individuals who consistently forego breakfast may experience abrupt shifts in mood from feelings of irritability and unease to a sudden decline in energy and apathy. These fluctuations can impede focus and productivity at work or study, and contribute to tension in interpersonal relationships. Research findings clearly demonstrate that consuming the first meal later in the day is also linked to an increased risk of depression development, along with a diminished mood and heightened stress levels (H. Zahedi et al. 2022).7. The Composition of a Healthy Breakfast
The optimal time for breakfast may vary for each individual, depending on personal preferences and daily schedule, but generally, it is recommended that the first meal be consumed within one hour of waking up. Moreover, those who exercise in the morning are advised to take a light breakfast before the workout or a substantial meal immediately after its completion. According to the recommendations of the healthy eating plate model, the breakfast meal should be balanced and provide various nutrients. Half of the plate should consist of vegetables and/or fruits that provide essential vitamins, mineral ingredients, and fiber. The other half of the plate should be divided into two equal parts: one with protein-rich products (e.g., eggs, meat, dairy) and the other with complex carbohydrates (e.g., whole-grain products). Additionally, healthy fats such as nuts, seeds, avocado, or plant oils should be added to the meal. Such a diet provides energy for several hours and prevents sudden energy drops during the day.8. Whether avoiding breakfast consumption has its benefits
Certain individuals who opt for avoiding breakfast consumption experience an improvement in their well-being after implementing such a change. However, it is difficult to determine whether this is due to the decision to forgo a meal immediately upon awakening, individual preferences, lifestyle, or psychological approach to eating. It is worth noting that avoiding breakfast consumption can lead to difficulties in controlling blood glucose levels, as well as decreased energy, focus, and productivity throughout the day (I. Vasim, C. N. Majeed, M. D. DeBoer 2022). Therefore, the decision to avoid breakfast consumption should be carefully considered and made with individual needs and bodily capabilities in mind. It may also be wise to discuss such changes with a dietitian or physician who can assist in evaluating whether this is a healthful step.
