Some of us just don’t feel hungry after waking up. Others are in such a rush that they can only grab their morning coffee and a granola bar and that’s just about it until lunch. But researchers warn that skipping breakfast may have long-term devastating health effects. No wonder a wise man once said, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
Your Risk of Diabetes May Skyrocket
Skipping breakfast can wreck your blood sugar levels. Researchers found that there’s a link between not eating the first meal of the day and a 20% risk of prediabetes and type 2 diabetes. Also, people who don’t eat breakfast have a higher glucose intolerance which paired with the irregular blood sugar spikes caused by skipping the first meal can boost insulin resistance risk in the long run.
You May Put on Weight Lightning Fast
If you skip breakfast the irregular sugar spikes lead to food cravings and a tendency to overeat at lunch or dinner. Also, the body is more likely to demand snacks throughout the day which can lead to rapid weight gain. Not skipping breakfast and having a regular meal schedule normalizes metabolism and boosts your overall health and energy levels.
Having meals at set times will instruct the body not to release appetite the hunger hormone outside those hours. This means that you’ll be less likely to binge eat and snack excessively between meals.
In addition, skipping breakfast when you’re already hungry will likely get you into a bad mood. This is because the feel-good neurotransmitters serotonin and dopamine are not getting released by the proper food intake. So, if you want a stable and happy mood that will prevent you from binge eating at your local junk food joint, don’t put breakfast on hold.
Skipping Breakfast Can Wreck Your Metabolism
If you skip breakfast, your body will automatically slow down metabolism as it will assume that it is in a life or death situation where food is scarce so there is the need to conserve fuel and energy. What’s more, when you wake up, the metabolism is already slowed down after sleep which means that the body will be less likely to turn the calories from lunch and dinner into energy and more likely to build more fat deposits to later tap for extra fuel.
This is why so many calorie restrictive diets fail so badly through the so-called yo-yo effect. The body rewires itself to the lower levels of calorie intake during a diet and when you finish dieting, it will just turn any extra calories into fat deposits. As a result, you may regain the lost weight and some extra.
Higher Risk of Heart Disease and Stroke
A study has shown that skipping the first meal of the day may boost your risk of death from heart disease and stroke by a whopping 87%. Study authors can’t explain the phenomenon, but they believe that the changes in the body’s metabolism could be at fault. Also, skipping breakfast is tied to chronic inflammation which in turn can boost the risk of cardiovascular disease.
Expect Your Energy Levels to Sink
Skipping breakfast is also tied to fatigue, impaired cognitive function, and poor brain health. Your brain needs nutrients to run as numerous tests have shown. Many school age children fare better on test faster having breakfast than those on a prolonged nighttime fast. Our brains need complex carbohydrates for us to have enough fuel to power through the day.
A food deprived brain will lead to lower energy levels, apathy, and even poorer cognitive and memory functions. In other words, skipping breakfast may affect our IQ and makes us stupider, even if it is just for a short while.
The Bottom Line
Skipping breakfast is rarely a good idea and making it a habit may wreak havoc on our metabolism, heart health, and even cognitive function. We know that in the morning there’s so much to do but so little time. Yet, on Home Chef World blog you can find delicious and super filling breakfast recipes that you can make ahead and enjoy in the morning. You can eat healthy one step at a time.