31 million American’s don’t eat breakfast for reasons being, “I’m just not hungry” or “I don’t have time.”
My response to these excuses is simply this: Make time. If you do that, “I’m just not hungry” will take care of itself.
Let me begin the explanation by asking a question:
Do you spend a minimum of 20 minutes a day sitting in front of the TV, or browsing social media on your phone? If the answer is “yes”, my argument is: Couldn’t you be prepping your breakfast for the next morning during this time, maybe even while watching TV? Things like boiled eggs and overnight oats with a handful of nuts and seeds are fast and easy to make the night before.
If the next thing you’re thinking is, “But I’m so exhausted at night from my busy day, that I just want to sit down and relax.” Fair point, and that makes total sense if you’re not eating breakfast because your blood sugar (and therefore energy) have been on a roller coaster ride all. day. long. When you don’t eat breakfast, your blood sugar drops. Once it gets low enough, your body starts sending you messages, saying that it’s losing steam and that you should eat something (usually sugary) that it can use for energy. You begin craving that vending machine chocolate bar or office coffee cake and you “just can’t help yourself” from having a piece.
“31 million American’s don’t eat breakfast for reasons being, “I’m just not hungry” or “I don’t have time.”
After eating that sugar packed snack, your body overcompensates by releasing large amounts of insulin to try to match the HUGE increase in glucose you just released into your blood stream. Since insulin was overshot, it crashes within an hour or two, leaving you emotionally vulnerable to binge eating because you have no energy. So when you get home from work, you start snacking while you’re making dinner, then eat your actual dinner, are completely over-stuffed, and go to bed on a full stomach. Voila! You wake up not hungry.
Note: Blood sugar imbalance like this also promotes fat storage.
Clinical studies have shown that starting your day with a high fat, high protein breakfast has a huge impact on helping with satiety and blood sugar balance throughout the day. So if what is described above sounds like you, consider trying to change your routine by eating something higher in fat and protein earlier in the day.
Start this process slowly. If you don’t typically eat anything until 10am, try changing what you eat at that time to something higher in protein and fat than usual, and see how you feel later in the day. Continue doing this for a while before slowly moving the time you eat breakfast up earlier and earlier until you’re eating it before you head to work. Remember, getting used to this takes time. It’s not going to happen overnight.
I will note that some people choose to “break their fast” later in the day (typically around 12pm) and it works for them. Everyone is different. But, if you’re the person described above, I would recommend eating breakfast.
A couple of great high protein, high fat breakfasts to try are: