Updated: Aug 10, 2019
Have Breakfast daily. Never Miss your Breakfast. Breakfast helps in staying fit.
We all have grown up by listening these lines from our Doctors, Teachers, Parents and from most of the people.. Is it true that fitter people don’t skip their breakfast? Is Breakfast makes us healthier and thinner ? or is it something else as like self woven other old classic phrases - An apple a day, keeps the doctor away or Carrots gives you night vision or may be like Santa don’t give gifts to bad people. So as like these myths or phrases, Having Breakfast daily is myth or not.
In more simple terms, Breakfast meant “breaking your overnight fast”. Studies showed that you need a enough fuel to start your body like other machines need fuel to start. During night, our body uses our lots of energy for repairing and growth of our muscles and bones. So having balanced breakfast helps to rejuvenate the energy and refill calcium and protein used overnight by the body. Apart from providing us energy , Breakfast kick start our metabolism to burn more calories during the day.
OBESITY AND BREAKFAST
Studies shows that, due to skipping of breakfast ,most affective problem which occurs is Obesity and who made Breakfast as heaviest meal of the day are more likely to have lower Body Mass Index (BMI). BMI is basically ratio of person’s weight to person’s height, It is like a simplest method to know that person’s weight is in controlled range or not. Breakfast helps in maintaining waistline and if you skip it you have chances to be overweight and high blood sugar level whole day.
Having breakfast daily, reduce our calorie intake whole day and improve the quality of food we eat by controlling our cravings for fatty foods and also improves insulin sensitivity at other meals which reduces the risk of diabetes. It also said that blood sugar level in the early morning is low or at good range and in night is at its worst level. So it is vulnerable to have heavy food as sun is going down to sets behind the mountains.
SCIENCE BEHIND BREAKFAST
There must be a question that comes in a brain that How our body comes to know that we are having breakfast or dinner or any other subsequent meal?
Human is a most intelligent machine having circadian clock in our body. It is having two parts – one is master analogous clock in the brain and other part is in every organ of body differently. It works by two outside factors – one is bright light exposure and other is our eating schedule. Like if you are eating heavy meal when you’re not experiencing bright light exposure , clocks that control metabolism are in different time zones and creates conflict in giving signals to the digestive system . It is like a single clock showing two different time like a single radio playing different songs at a time that’s why eating heavy meals late or not having meal in morning results in disturbance in system of body and cause high blood sugar or blood pressure. Having unscheduled food has been associated 27% increased heart disease , 21% higher risk of type 2 diabetes in men and 20% higher risk of type 2 diabetes in women.
Nutritionists said that breakfast should be eaten within 2 hours of your wake up time and should provide calories nearly 20-35% of your guidelines daily allowance (GDA).
BENEFITS OF HAVING BREAKFAST ON TIME
· Breakfast restores the daily glucose level and carbohydrates for proper functioning of brain.
· Breakfast improves our concentration level and controls anxiety producing hormones.
· Breakfast maintains the BMI level and helps you be in perfect waistline.
· Breakfast full of calcium and fiber helps you in controlling your cravings for fatty foods and reduce excess calorie intake in your body.
· Breakfast also gives you power to get stable insulin sensitivity and reduces the chances of having Diabetes.
· Breakfast boosts the energy level- Growing children require a bulk of energy, according to research boys and girls between the age of 7-10 years should consume approx. 1970 kcals and 1740 kcals respectively.For adults, man and women requires 2500 and 2000 kcals respectively.
When you are having breakfast, you are stimulating your brain that there are lots of calories to had all day , and vice versa happens in not having breakfast.
What to have in Breakfast?
You have to be careful in choosing what to have or what not to have.
· One serving of fresh fruit .
· High- Fiber cereal with low fat milk.
· High fiber toast with one teaspoon of peanut butter.
· Protein bar or yogurt or cup of milk.
· Low fat protein shake.
So Having breakfast is really very important for our healthy life. Breakfast is like exercising, boosts your body with extra energy, you will have great experience through out the day.
“BREAKFAST LIKE A KING , LUNCH LIKE A PRINCE and DINE LIKE A PAUPER”-true said phrase….