JAKARTA – For those aiming to shed some pounds, breakfast could be the key to unlocking weight loss success. Widely regarded as the most important meal of the day, breakfast holds significant weight when it comes to managing your weight.
But does the timing of your breakfast matter? The short answer is yes.
Experts agree that when you eat breakfast can have a profound effect on metabolism, hunger levels, and the ability to resist unhealthy snacks later in the day. According to registered nutritionists, the timing of your first meal of the day plays a crucial role in how your body processes nutrients throughout the day.
“We recommend eating breakfast at a time that aligns with your body’s natural needs,” said DeGore, quoted by VOI from Parade on November 18, 2024. “The body’s daily rhythm should flow in sync with mealtimes, like a well-arranged puzzle.”
DeGore emphasized that it may be more important to maintain a consistent eating schedule rather than focusing on an exact time. “Eating regularly at the same time helps regulate the body’s circadian rhythm,” he explained. “This rhythm influences everything from sleep cycles to hormone production. Eating signals to the body what to do based on its biological clock.”
However, it’s not just about the timing of breakfast. The overall consistency of meal timing throughout the day is equally important, according to Shelbie Greenville, RD, and owner of Mindful Nutrition Consulting. “Small, consistent meals can enhance fiber intake, improve nutritional diversity, and stabilize energy levels throughout the day,” Greenville said. “This helps avoid sluggishness or mental fog, keeping you prepared for whatever the day may bring.”
While the type of food you eat may be the most important factor, experts also suggest consuming breakfast within one to two hours of waking up, or about 12 hours after your last meal.
Miranda Galati, MHSc, RD, a nutritionist from Real Life Nutritionist, cautioned against waiting too long for breakfast. “If you delay breakfast, you may find yourself excessively hungry, leading to overeating,” Galati explained. “When you wake up, your body’s energy reserves are depleted, and you need a quick source of fuel to restore blood sugar levels.”
Rachel Dyckman, RD, added that delaying breakfast could also cause a drop in energy levels, leaving you weak before your next meal. “Drinking coffee on an empty stomach can exacerbate this and lead to gastrointestinal discomfort,” she said.
Lindsay Malone, MS, RD, LD, further explained that skipping breakfast can negatively affect blood sugar, insulin levels, and blood fats such as cholesterol. “Allowing a break between dinner and breakfast helps regulate these factors,” Malone said. “Eating in the morning kick-starts the digestive system and boosts metabolism.”
For those focused on weight loss, Garcia, RD of Health Canal, noted that eating breakfast within the first hour of waking up can promote satiety throughout the day, reducing the likelihood of unhealthy snacking.
The takeaway? A timely breakfast, ideally consumed shortly after waking, not only supports metabolism but also helps manage hunger and avoid temptations, making it an essential part of any weight loss plan.
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