Breakfast

Lifestyle
Adelle Davis, an American author and nutritionist, said it well “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”.  According to the annual report of the International Food Information Council, while 90% of Americans know having breakfast is important for health and function, only 49% admit to eating breakfast every day.1  Research has shown the many benefits of including breakfast in your daily routine that include weight loss, improved energy and concentration, improved physical endurance, and overall improvement of a quality diet. After sleeping for eight hours, and being without food during the night, our brain and muscles need energy and fuel to function.  Breaking this fast with consumption of a healthy meal including proteins and fats instead of a high carbohydrate meal has been shown to have the most benefit. A study published by the International Journal of Obesity, examined the influence of the type of foods and specific timing of intake on the development of abdominal obesity, high triglycerides, insulin resistance and other cardiovascular disease-risk factors.  These risk factors that occur together are known as “Metabolic Syndrome”.  This research revealed that a carbohydrate-rich diet in the morning led to consuming a high-fat meal at the end of the day and saw increased weight gain, and other markers of the metabolic syndrome.  On the contrary, fat intake at the time of waking seems to turn on fat metabolism very efficiently and also turns on the ability to respond to different types of food later in the day2.  The research concluded that the first meal you have appears to program your metabolism for the rest of the day.  And, that a meal higher in fat content in the morning is best for your body’s ability to efficiently breakdown and utilize the components of a mixed diet, including carbohydrates, fats, and protein, throughout the day. Sources of fat which you would benefit most from come from plant sources such as olive oil, coconut oil, and canola oil, fish, nuts, seeds, nut butters, and avocados.  These types of fat are known to lower cholesterol and triglycerides, increase energy, improve depression, and decrease inflammation.   Eating more protein and fat helps keep the metabolic rate high, and the omega-3 fatty acids can actually help the body burn visceral abdominal fat.4 Eggs are a great source of protein and fat for a morning breakfast choice.  But, many people have the misconception regarding the egg and cholesterol connection.   Numerous studies have supported that eggs have virtually nothing to do with raising your cholesterol.  Some egg studies showed that eating 3 eggs a day for 30 days did increase the cholesterol  but by producing HDL (good) cholesterol and bigger sized particles of LDL (bad) cholesterol.  The larger sized LDL particles had no effect on the ratio between LDL and HDL, which suggests no major change in coronary risk.3
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