When You Should Eat Breakfast According to Nutrition Experts

The Healthiest Time to Eat Breakfast: What You Need to Know

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"The most important meal of the day" is touted by many, but the healthiest time to eat breakfast remains a mystery to most. Some argue for a definitive morning time slot, while others suggest it should be within an hour of waking up. However, research suggests that a well-balanced breakfast not only provides a much-needed morning energy boost but also helps improve metabolism, blood sugar levels, concentration, mood, and even curbs cravings later in the day. To maximize breakfast's benefits, consider what and when you eat.

According to Rhian Stephenson, a former athlete, nutritionist, naturopath, and founder of health-supplement maker Artah, there isn't a one-size-fits-all time of day to eat breakfast. However, she recommends a minimum of 12 hours between dinner and the next day's breakfast. This window allows enough time for the gut microbiome to repair itself, leading to better gut health and a boosted metabolism. Additionally, having a high-quality breakfast that's rich in protein and fiber is recommended, as it helps to regulate blood sugar, energy, and eating patterns throughout the day. Protein is essential for muscle, bone, and skin repair and helps reduce nighttime hunger. Rhian suggests eating 1.2 grams of protein per kilogram of body weight throughout the day and consuming a protein-rich breakfast.

Skipping breakfast can hamper productivity, slow down metabolism, increase stress, decrease immunity, and promote the production of hunger hormones, potentially leading to overeating later. A carb-heavy lunch after skipping breakfast can exhaust energy and slow down metabolism. It is essential to keep hydrated and consume electrolytes if you're considering this approach.

Ensuring an adequate breakfast time before or after exercising is crucial, depending on the workout time. Rhian recommends hydrating before a morning workout and waiting until afterward to eat. If you're working out later in the morning, a small piece of fruit or a meal depending on energy levels is okay. But, waiting too long after a workout to eat can reduce productivity and worsen metabolism. To maximize breakfast's benefits, it's essential to find balance.

Healthy Breakfast Ideas for Busy Mornings

- Avocado toast on whole grain bread with an egg or smoked salmon

- Greek yogurt with fruits, nuts, and seeds

- Oatmeal with mixed berries and almond butter

- Protein shake with banana, almond milk, protein powder, and some greens

Originally Post From https://www.glamour.com/story/this-is-the-healthiest-time-to-eat-breakfast

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