BREAKFAST MISTAKES: 8 THINGS THAT HAPPEN WHEN YOU DON’T EAT IN THE MORNING
This youtube video explains the various negative effects on your body if you skip breakfast, as highlighted by Chloe Thomas, a nutrition and mindset expert. It covers eight primary consequences:
1. **Dips in Blood Sugar Levels**: Skipping breakfast leads to low blood sugar levels, especially when waking up. A balanced breakfast of complex carbs, protein, and healthy fats helps maintain steady blood sugar and energy levels. For people with diabetes or pre-diabetes, this is particularly important for day-long blood sugar stabilization.
2. **Energy Slump**: Not eating breakfast can result in an energy slump. Breakfast replenishes energy used up overnight. Without it, people often feel fatigued and sluggish, making it harder to stay alert and productive. A balanced breakfast with slow-releasing energy nutrients can help sustain energy throughout the day.
3. **Mood Swings**: Skipping breakfast may lead to irritability, anxiety, and stress. Balanced blood sugar helps stabilize mood, and without breakfast, drops in blood sugar make irritability and mood swings more likely.
4. **Hormone Imbalance**: Skipping breakfast affects hormones that regulate appetite and satiety, such as insulin, ghrelin, and leptin. Breakfast helps stabilize these hormones, reducing cravings and preventing disruption in cortisol, the stress hormone. Women, in particular, are advised to avoid skipping breakfast, as it can impact hormones depending on their cycle.
5. **Food Cravings**: When breakfast is missed, people often experience cravings by mid-morning, particularly for sugary snacks, to counter energy slumps. This deprivation can also lead to cravings throughout the day, making indulgent treats harder to resist.
6. **Weight Gain**: Skipping breakfast often leads to increased cravings for high-calorie, sugary foods by late morning or afternoon. This can cause a calorie surplus and potential weight gain. Additionally, eating more calories later in the day, close to bedtime, has been shown to contribute to weight gain.
7. **Decreased Concentration**: Breakfast supports brain function by providing glucose needed for concentration, memory, and cognitive performance. Without it, people may experience brain fog, slower thinking, and increased difficulty in staying focused and productive.
8. **Difficulty Sleeping**: Breakfast can even affect sleep quality. Skipping breakfast can lead to elevated cortisol, which can disrupt sleep later in the day. Also, eating more calories closer to bedtime strains digestion, potentially reducing sleep quality.
**When to Eat Breakfast**: Chloe recommends eating breakfast within 30 to 60 minutes of waking. Starting the day with a glass of water is beneficial, and it’s advised to wait about an hour after waking before drinking coffee, ideally choosing decaf initially to avoid an immediate caffeine hit.
In summary, eating a balanced breakfast soon after waking helps stabilize blood sugar, hormones, and mood, supports energy and cognitive functions, controls cravings, and may even aid in better sleep quality.
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