When you take one bite of your favorite food or sip of your favorite beverage, your body immediately goes to work converting these ingredients into usable energy. Metabolic process is what is meant.
Metabolism is usually discussed in conjunction with weight reduction or weight management, but if we don’t know how to maintain a healthy metabolism, it can start to feel burdensome.
The worst breakfast practices for metabolism are listed below.
- No Breakfast
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Medical Expert Board, “While many individuals assume skipping breakfast is beneficial for your metabolism, nothing could be farther from the truth.” “Imagine a fire. You must fire it in order for it to begin burning. Then, to maintain the flames, you add little pieces of wood about every two hours. Your metabolism operates in a similar manner! Start it off in the morning with a high-fiber carbohydrate and protein, and then keep the fire going all day long with small meals and snacks.”
A recent research indicated that skipping breakfast interferes with the body’s circadian rhythm, which is known to have an adverse effect on metabolism and general health.
Consider eggs, whole grain toast, milk, or oatmeal with nuts, seeds, and nut butter served with Greek yoghurt to start the day if you’re looking for ideas for a quick breakfast, advises Goodson.
- Adding Sugar at the Start of the Day
According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of medical expert board, “When you eat too much added sugar first thing in the morning, your blood sugar rises and then slows.”
It has also been demonstrated that added sugar, particularly in the form of sugary drinks, slows metabolism. In a study that was published in the European Journal for Clinical Nutrition, it was shown that participants who were obese and drank a lot of sugary drinks experienced a decline in metabolism.
According to Dr. Young, the best breakfasts for metabolism involve a balance of nutrients and making the right pair. As an omelet with added greens and tomato or avocado for healthy fat on a slice of whole grain bread are two examples of foods that include protein, healthy carbs, and excellent fat.
- Consuming just Carbohydrates
Along the same lines as not starting your day with extra sugars, Goodson cautions that eating solely carbohydrates in the morning can still result in a blood sugar surge.
Although your body requires carbohydrates for energy, consuming them by itself can frequently cause your blood sugar to increase, which causes it to fall later and prepares you for a crash in your energy levels. People frequently crave sugar when their blood sugar lowers, which sends them on an all-day blood sugar roller coaster, according to the expert.
Goodson advises mixing your breakfast with protein rather than just carbs. “Since protein takes the longest to digest compared to carbohydrates and fat, it promotes the burning of more calories during the thermic effect of meals, which helps you feel full more quickly and keep it off longer after a meal, according to Goodson. Protein can therefore aid boost that metabolic process.”