Breakfast is often called the most important meal of the day, and for a good reason. Breakfast is the first meal after a night of fasting. It replenishes our level of glucose to increase energy during the day and activates the work of the stomach, gall bladder, and pancreas. It includes enzymes that break down and absorb nutrients that are required for good health and metabolism.

Many studies have shown a positive impact of breakfast on health:

  • weight control;
  • cardio-metabolic factors;
  • cognitive functions.

In ancient times, breakfast consisted of light food, because it didn’t take much time to prepare: bread, cheese, and vegetables. Such simplicity was important for early risers who had to tend crops and livestock or walk long distances.

By the 16th century, Europeans began to see breakfast as an important meal in terms of overall health. Thomas Cogan, a teacher at an English school in Manchester, when describing the importance of breakfast, claimed that “starvation fills the stomach with a bad mood.” And I completely agree with that.

From practice, I will say that a balanced breakfast, which includes protein, fat (cheese, fish, avocado, eggs), carbohydrates (bread \ cereal \ berries), and greens is the best solution after a long night of fasting! Because it provides satiety for 4-5 hours, and you won’t have to eat again in 2 hours or constantly resort to snacks and coffee (all of it affects hormones!). Such a breakfast ensures good assimilation of nutrients throughout the day and ensures optimal calorie consumption throughout the day as a whole!

We already know that a balanced breakfast with an emphasis on protein and fat is the best way to start the day! This is due to the large consumption of quality food during the day, controlling the daily calorie intake (since there is no desire to snack every two hours), and controlling hunger and satiety hormones.

I heard a lot of opinions that breakfast is not important. This myth was created by American companies that sold corn flakes for breakfast. It was actually a marketing technique based on the manipulation of “British scientists said” and “scientifically proven to be useful.”

Breakfast has always been a simple meal that does not take much time to cook: nuts, cheese, bread, greens, and whole grain cereals.

Based on this knowledge Seventh Day Adventist John Harvey Kellogg developed breakfast cereals in 1894, and in 1945 the Kellogg Company first introduced the ready-to-eat cereals we know today.

But such a “breakfast” cannot keep you full for a long time. As a rule, such quick breakfasts contain a lot of calories due to simple sugars, and you become hungry in 1.5 hours. As a result, you get hormonal spikes, hunger every 2 hours, and a great desire to have a hearty meal in the evening. As a rule, after a large evening meal, there is no hunger in the morning, there is only an appetite to eat something sweet: oatmeal, granola, or other dry breakfast foods. And there the circle closes, the weight does not go away, and sleep and health are not balanced.

There are many studies about nutrient intake at breakfast. It provides vitamins B12, C, and D. reduces intake of total and added sugars, risk of obesity, and weight gain (by controlling satiety throughout the day with the right amount of protein and fat).

The Proper Eating app makes your breakfasts diverse. Morning meals will be your favorites with simple recipes, the list of which is constantly updated. It’s a reliable assistant for everyone who takes care of their health, now available for free on iOS and Android.