The truth and myths behind a healthy breakfast and the reasoning on why breakfast should not be skipped

 This blog contains the following topics:

1. Three important factors to why breakfast is so important

2. How to build a steady morning routine

3. Common myths about breakfast

4. What makes a healthy breakfast? Some meals for you to try

1. Three important factors on why breakfast is so important 🏋‍♂️ : 

It leads to higher cognitive performance for children and adults🥊 

Cognitive performance is critical as it effects our thinking levels and the capacity to perform our daily activities. When one goes for phases without eating through the night and then skips breakfast, this tends to affect your cognitive performance. Experts have researched that eating breakfast can boost our cognitive functioning, including better decision making, reasoning, learning, and better thinking in the long term.

It reduces risks of various health conditions👨‍⚕️

Breakfast consumption has also been linked to the reduction of various illnesses. A study conducted in Asia and in Europe has revealed that people who do not frequently eat breakfast have an increase risk in cardiovascular diseases and increase in acne/pimples for younger adults. More information to be shared on our next blog post on the risks of skipping breakfasts. 

2. It promotes a steady routine to your day 🤸‍♀️ 

Successful people tend to have routines in their lives. As an experienced founder in the breakfast industry, having breakfast each morning allowed me to have a morning routine, which allows me to have a steady schedule and improved mental health. An effective routine releases stress and anxiety for you to be able to relax leading to a more calm way of thinking.

Tips & Tricks to create a proper morning routine: 

• Being consistent --> Waking up on time / eating your breakfast everyday
• Be sure to hydrate first thing in the morning
• Cut the unhealthy breakfast snacks. Eat an omelet or a bowl of granola instead
• Determine if coffee is helping you or breaking your morning routine
• Sit down when you have breakfast. Give your body the time to digest

3. Common myths about breakfasts 😀 :

 Myth 1: Skipping breakfast can help me loosing weight🚶‍♂️ 

There is this belief that skipping breakfast can promote weight loss. The rationale behind this is that skipping this meal will reduce the overall consumed calories and reduce weight loss. Is this indeed true?

Skipping breakfast does NOT encourage weight loss in any sort of way. Instead, a recent systematic review concluded that skipping breakfast is related with people being overweight and obese. It is understood that the total number of calories consumed in a day compared to the calories burnt determines the factor of your weight loss and not because one does not eat. 

So, have a balanced breakfast, because the last thing you would want, is doing the opposite to what your body is asking for. A good start to your day, starts with a solid breakfast.

Myth 2: Eating breakfast encourages weight loss👨‍💼 

Many believe that skipping breakfast can promote weight-loss, and others believe having it can encourage weight loss. 

It has been researched and acknowledged that eating a morning meal is not an only factor which determines your success to your weight loss goals. One of the proven techniques to prompt your success is maintaining a calorie deficit.

A calorie deficit is any sort of shortage of the number of calories consumed is relative to the number of calories one needs to keep their motor "running" of their current body weight. It is therefore important that one understands that he/she should not "skip" breakfast in order to loose weight. 

If you do have any further questions on this subject, please do reach out to a professional nutritionist for further advice. 

Myth 3: Skipping breakfast makes me extra hungry during my day 🕺

It is believed that people who tend to skip breakfast tend to feel hungrier throughout their day. Resulting in people overeating at lunch or who frequently snack during the day. The people who then tend to snack at multiple moments during the day, tend to snack unhealthily and not at specific moments. It is advised that when you snack, that you snack periodically and not at irregular moments to allow your body to digest.

It has been researched that there are no links between people skipping breakfast and people eating more throughout the day. It may be possible that you have had a heavy breakfast but still feel hungry throughout the day, be it before or after lunch time or dinner. It can even take place during your early meal if the intake did not contain high fibres.

Foods that do contain high fibres, make you feel different, leaving you feeling fuller for longer which is also known to increase your satiety levels. Your satiety index is a measure of how filling food makes you feel. Some of the high fibre foods include : Chia seeds / sunflower seeds / 70% > dark chocolate / dates / almond flakes / black berries / oranges.

Children 🧒

Children need between 20-30 grams of fibre per day. Having at least 5 grams of fibre at breakfasts allowing them to promote regularity and prevent constipation, but also prevents cancer and heart diseases later in life. 

4. What makes a healthy breakfast? Here are some types of foods and ingredients that give you the energy you need to start your day.

1. An Omelet / egg

2. A healthy granola snack with healthy ingredients. To be found HERE

3. A Toast with cheese/tomato/egg or other healthy ingredients

We will be sharing some good breakfast granola recipes. Stay tuned

Disclaimer: This article was made and created for general informational purposes only and does not address individual circumstances or individuals. Please consult directly with a nutritionist or food advisor if you have any doubts or concerns.