Breakfast – When To Eat It?

Timing of meals can be a big topic. For today, we are just going to dive in and look at breakfast.

There is a lot about how, when, and what to eat for breakfast. And there’s even debates about if you should or shouldn’t eat breakfast. Let’s look at a few different topics about why people have said to eat or not to eat breakfast.

Effect on Your Metabolism

Your metabolism is the thermic effect on food, which is increases the calories burned after you eat. Interestingly enough, what matters for your metabolism is how much you eat throughout the day, not when you eat it.

A study in 2014 shows that there was not a change in calories burned over 24 hours between people eating or people skipping breakfast.

Eating breakfast does not boost or kick-start your metabolism.

Effect on Weight Management

Not having breakfast and waiting for lunch does make you more hungry and you will most likely eat more at lunch, but on average, it’s not more than what you would have eaten had you had breakfast and lunch.

Some people like the idea of intermittent fasting, which is fasting for certain times of the day, which can include not eating breakfast. This can result in a calorie deficit throughout the day, and thus over time results in weight loss. However, if you planned out your day and still had the same amount of calories, whether eating breakfast or not, it would result in weight loss as well. However you can safely and easily maintain a calorie deficit over time, you will loose weight. For some that might mean skipping breakfast.

There was a 4-month long study that compared eating and/or skipping breakfast in over 300 men and women. After the study was over there was no difference in weight loss/gain between the groups.

Breakfast Is Up To Preference

If or when you eat breakfast is up to you. I’m usually a breakfast eater, but other mornings I’m just not hungry and skip it all together. It’s up to how you feel.

However, having a healthy variety of foods throughout the day is important, as well as your overall daily caloric intake.

This was all a long winded way to say – if you’re hungry in the morning, eat. If you’re not hungry in the morning, don’t. Breakfast does not have a determining factor in weight gain/loss or in your metabolism. Now – keeping your blood sugar from spiking and dipping is a whole other topic about when to eat. I’m sure we will be covering that topic soon. But for now – enjoy breakfast, or not.

2019 Healthy Habit 2: Drinking Water First Thing in the Morning

We like to complicate things when it comes to our overall health, but it’s usually the simplest things we overlook that are the most important. Water is definitely one of them. The hardest part of drinking a glass or two of water first thing, was remembering to do it right after waking up. I do get out of the habit in the winter because I want something warm in the morning, and the fact that I’m usually more groggy than usual in the winter time and can’t wait for my cup of joe. Anytime I get off of this habit, it doesn’t take long before I want to get back to it.

Why Is It Important?

When you are sleeping your metabolism slows, your body detoxes from the day and repairs. Those processes need water. Since you are sleeping and not drinking water, when you wake up your body is looking for water, whether you are thirsty or not. It hasn’t had anything to drink in 8-ish hours. Knowing that we are on average 60% water and all body functions need water to work properly, it makes sense that we need to hydrate ourselves first things in the morning if we expect our bodies to work properly.

Photo by rawpixel on Unsplash

How Does it Help Your Digestive System and Health?
  • Water helps to jump start your metabolism. While you sleep your metabolism slows because you are not using as much energy. When you wake up, hydrating yourself with water helps to kick start it. Not only that, but water helps deliver nutrients to the rest of your body and helps get rid of toxins and free radicals that we are exposed to each day.
  • It also allows you body time and the water needed to make enough digestive juices for the day so breaking down and digesting is easier.
  • For your liver and kidneys to do their job in detoxing, it needs adequate amounts of water to flush out your system. While you sleep your liver and other organs work on detoxing your body from the day. First thing when you wake up, you want to make sure to have a glass of water before anything else reaches your digestive system to ensure that the toxins your body was trying to get rid of during the night are being flushed out and taken care of.
  • Along with helping your metabolism start, and help your body with flushing out toxins another part of this would include stimulating the colon for regularity. Your colon HAS to have water to pass waste along. Drinking water after being dehydrated helps to stimulate the bowels to get things moving again.
Hot or Cold Water?

I’ve heard both that hot or cold is better. “Use hot lemon water to detox.” “Use cold water to rev up your metabolism.” “Best digestion is with room temperature water.” And it continues to go back and forth. If you want it to do one thing more than the others then it determines on if you drink it hot, cold, or room temperature. Not saying that there is not something behind those statements, but what’s important is making sure you are hydrated. If you don’t like warm water, drink cold. If you can’t drink something cold in the morning, have room temperature or warm water. Whatever will make you drink water to hydrate yourself from the “drought” sleep causes, do it.

Photo by Joanna Kosinska on Unsplash

Don’t Like Drinking Water?
  • Reward yourself with tea or coffee after you are done drinking your 16-24 ounces of water.
  • Can’t start with that much? Build up to it.
  • Add lemon slices or a squeeze of lemon juice

I was a person who started the coffee pot the second I woke up and sipped on it while getting ready. Now when I wake up, 9 times out of 10, I’m thirsty and can’t wait to get to my glass of water. When your body gets into a routine, especially taking in something so highly used like water, it will start to expect it. The longer you keep with the routine, the easier it will be and you won’t see it as something you’re doing, you’ll just start doing it.

Changes I Noticed
  • I woke up better. I didn’t feel so groggy by the time I left the house. Not that that doesn’t still happen.
  • I was hungry for breakfast. I normally ate breakfast but at some point it was more out of habit than hunger. After having my glass of water, about an hour later my stomach was actually growling.
  • I went to the bathroom in the morning before leaving. It’s different for everyone, but when I started this, about a few days into it, I HAD to go to the bathroom before I even left the house.
Bottom Line

Your digestive system will thank you. It wakes up your whole body and digestive system and gets things going for the day. It’s like an internal shower for your digestive system. Your metabolism is awake and ready to start burning fuel, your digestive juices are there and can be made, the leftover toxins from the night are getting a second chance of flushing out of your system, and your bowels are back to moving. What better way to start the day?