Breakfast is the most important meal of the day; it is the meal that gives momentum to your day-to-day activities. Therefore, a quality breakfast will automatically yield a quality life style. It is not only important for your physical growth, but it is also required for the mental growth. People who eat better breakfast are found to be better performers than those who eat poor breakfast.
Importance of Breakfast & Muscle Gain
What you eat for breakfast causes a chain reaction for the rest of your day. When you wake up from sleep, your body is in a catabolic state. It has high levels of cortisol (the muscle breakdown hormone). Your glycogen levels in your liver and skeletal muscle will also have been depleted after hours of “fasting” while you sleep. The only thing that can reverse the cortisol production, is insulin. Carbohydrates create the biggest insulin spike so are the most effective in halting cortisol. Breakfast restores sugar levels after up to 8-10 hours of not eating.
Having a big balanced breakfast will give you energy throughout the day and raise your metabolism. If you don’t get enough calories in your breakfast it will effect your mood and energy for your workouts later in the day.
Other Benefits of Balanced Breakfast
- Help to Meet Calorie Consumption Goal. As you are underweight, you must have to eat 6 times including 3 large meal along with 3 small snacks. Skipping your breakfast means that you miss one of the most important meal of the day. It will be hard enough to meet your daily calorie need. Moreover, eating a bigger meal in the morning and a smaller meal at night optimizes your daily energy levels.
- Curbs Your Appetite. It is extremely difficult to get all of your necessary daily nutrients without breakfast. Eating a good breakfast that is full of all the right nutrients can actually help to hold you for longer and curb your appetite. If you start off with some good proper nutrients, it will hold you and keep you full longer.
- Keeps You Focused and Sharp. Eating breakfast can keep you focused throughout the day as it provides a good start for the activities ahead of you. This helps you to be smarter, sharper, and allows you to stay focused for longer as you work through the tasks that you take on. Eating a healthy breakfast has been linked to better learning ability and memory functions.
- Increases Energy. Having a good solid breakfast at the beginning of the day can give you much more energy and keep your energy levels constant throughout the day. You will feel energized and ready to take on the world almost as soon as you finish that last bite.
- Improves Your Metabolism. Eating breakfast can raise metabolism by as much as 10 percent, according to MSNBC Health. This is great for getting yourself into proper nutritional shape.
- Provides Better Eating Habits. It is believed that eating smaller meals more frequently throughout the day makes for better eating habits and therefore starting off with breakfast is a surefire way to get a jump on that.
- Provides Less Risk of Blood Sugar Problems. People who eat breakfast have far less of a chance of developing blood sugar problems, particularly diabetes. If you keep your body running with fuel throughout the day, you are far less likely to see a drop or spike in blood sugar levels and this is good for your overall health.
- You’ll feel smarter. “Eating breakfast provides an energy boost to the brain for mid-morning alertness and performance,” says clinical dietitian Chen. Fueling up your brain is the right thing to do whether you’re at the office, in class, or on the go. After all, who can concentrate when their stomach’s rumbling?
Forget Confusion. Build Smart Diet Habit
Through googling you will get hundreds of confusion information about breakfast. Some research articles say like: Breakfast boosts your metabolism which will help to burn more calories through out the day causing weight loss. Some articles suggest that, skipping breakfast will cause you gaining weight. Which is correct? What will you do? Will you skip your most important meal to gain weight? Or breakfast is Not Really The Most Important Meal of the Day? Infact, recent study finds that big breakfast may make you fat.
Can you differentiate between obese vs. healthy weight gain? Skipping breakfast or Big breakfast will make you obese in long run. As you skinny now, try to gain weight by putting some quality muscle. Build a smart diet habit. Hence healthy balanced breakfast is the key. This will give you more control over your weight throughout the life.
Building a Balanced Breakfast
Breakfast should provide at least one quarter of the calories you need for the entire day. When compiling your first meal of the day, remember this simple formula:
Whole grain + dairy/protein + fruit = healthy breakfast
Most nutritionists agree that a good breakfast contains the following ingredients:
- At least one serving of fiber
- At least one fruit and/or vegetable
- Milk or another source of calcium
- Protein, i.e., from meat, cheese or eggs
So, include whole grains for the starch portion of your meal. This will be your main carbohydrate source. The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied. And fruit is rich in essential vitamins, minerals, and fiber — plus it’s a healthy carbohydrate source.
If this sounds like a tall order, it’s not. A bowl of cereal with fruit, a cereal bar with a glass of milk or a pita pocket with ham and cheese all fill the bill, as do bigger, traditional breakfasts, like eggs, ham and juice or blueberry pancakes with bacon. And, yes, cold pizza (with a glass of milk) qualifies as a healthy breakfast alternative.
No Breakfast? What your Excuse? Overcome Your Excuses
Every excuse or barrier to eating a nutritious breakfast has a solution. Don’t let these excuses stand in your way of starting your day with a good breakfast:
- “I’m not hungry in the morning.” Start your day with a cup of 100% fruit juice or a piece of whole-wheat toast. Later when you are hungry, eat a mid-morning snack — a hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese or a whole-wheat bagel.
- “I don’t have enough time in the morning.” Stock your kitchen with easy-to-prepare foods such as breakfast cereal, instant oatmeal, small bagels, whole-grain toaster waffles, yogurt and fresh fruit.
- “I don’t like breakfast foods.” Breakfast can be any food you like. A slice of pizza, bowl of soup, a lean-meat sandwich or leftovers all make a fine breakfast.
Never Eat Breakfast?
If your usual breakfast is a cup of coffee, start small by incorporating a glass of juice or milk into your morning routine for a week or so, and then gradually build up to a balanced meal. If you think you don’t have time in the morning, consider making breakfast the night before or buying ready-made alternatives, such as cereal bars and juice boxes.
So, Breakfast like a King, Lunch like a Prince, Dine like a Pauper!!!