It’s so tempting: you’re pushed for time in the morning so decide to skip breakfast. You’re counting calories so think you’ll save a few by not eating until lunchtime. Result: by mid-morning you’re absolutely ravenous, lacking in energy and focus and reaching for the biscuit jar.
What we eat at the beginning of each day (preferably within an hour of waking) helps kick-start our metabolism, meaning subsequent calories will be burnt more efficiently. For those at school, it’s vital they boost their bodies each morning to avoid the mid-morning slump, when the school’s tuck shop might seem more alluring. Sugary snacks are consumed and, temporarily, that feeling of hunger is sated…but then comes the blood sugar crash and the cycle starts again.
Back to that well-known phrase: "Breakfast like a king, lunch like a prince and dine like a pauper". For our digestive systems, the optimum ratio of food to time of day = earlier:heavier; later:lighter. Make breakfast a substantial, nutrient-dense meal. Eat a good lunch but one that is lighter in carbohydrates to stop you feeling sleepy mid-afternoon. Make dinner a lighter, easy-to-digest meal.
Our circadian rhythm - an innate internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours - can influence hormone release, eating habits and digestion amongst other things. By eating meals regularly at roughly the same time, it can regulate enzymes, the absorption of nutrients and the removal of waste. If our circadian rhythm is running like a well-oiled machine, our bodies can function at their best.
Try your best to:
- Eat within an hour of waking
- Make breakfast a substantial meal
- Choose protein-rich, healthy fat foods such as eggs and avocado. You’ll feel fuller for longer and won’t be as tempted to snack
- Try making a delicious juice or smoothie
So, if you’re skipping breakfast in order to lose weight - don’t. It’s more likely to have the opposite effect. Those who avoid breakfast often subconsciously make up for ‘lost’ calories throughout the day, meaning that skipping breakfast can actually lead to weight gain.
Not all of us like eating in the morning, though. This is where juices and smoothies really come in to their own. And if it’s time you’re trying to save, our smoothie recipes take seconds but will keep you nourished and feeling full for hours.
Protein Power drink
Blend frozen raspberries, avocado, kale and cold unsweetened coconut or almond milk together. Serve over some ice for a refreshing, nutrient-packed first meal of the day.
Our field-grown, freshly frozen packs of wheatgrass juice can be added to any smoothie or juice recipe for a nutrient superboost.
Kale, Reishi & Maca Juice
Blended Green Juice
“Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.”NHS England