As soon as you take a bite of your favorite food or take a sip of your favorite drink, your body begins working to convert these substances into usable energy.This process is called metabolism.
Metabolism is most often discussed alongside weight loss and weight management, but it can start to feel overwhelming if you don’t know how to keep your metabolism at a healthy level.
One of the main ways to boost your metabolism is to maintain a healthy diet. To learn more about this, we asked several nutritionists to discuss common breakfast habits that may be slowing your metabolism.
Read on for the worst breakfast habits for your metabolism. Then see what science says about the best foods for belly fat.
“Many people think that skipping breakfast is better for their metabolism, but that’s not far from the truth. Amy Goodson, MS, RD, CSSD, LD He is the author of The Sports Nutrition Playbook and a member of the Medical Expert Board. “Think of fire. To start burning, you have to light it. Then every few hours you add a little bit of wood to keep it burning. The same goes for your metabolism. Jump I want to start with high-fiber carbs and protein in the morning, then add smaller meals and snacks throughout the day to keep the fire burning.”
According to a recent review published in nutrientsIt has been found that avoiding breakfast disrupts the body’s circadian rhythms, which are known to negatively impact metabolism and overall health.
If you need inspiration to make a quick breakfast, “consider starting your day with eggs, whole grain toast, milk or oatmeal paired with nuts, seeds and nut butters with Greek yogurt.” Goodson says.
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“If you eat too much sugar first thing in the morning, your blood sugar spikes and then stops,” he says. Lisa Young, PhD, RDNthe author of Full at the end, slim at the end and members of our Medical Professionals Committee.
Added sugar, especially sugary drinks, has been shown to slow metabolism. European Journal for Clinical Nutritionfound that participants who were considered overweight and who consumed large amounts of sugar-sweetened beverages had a lower metabolism.
“The healthiest breakfast for your metabolism involves combining nutrients and creating the perfect pairings,” says Dr. Young. Include healthy carbs, good fats, add greens and tomatoes, or include avocado on a slice of whole grain toast for healthy fats.”
Just like not starting your day with added sugar, Goodson warns that starting your morning with just any type of carb can cause your blood sugar to spike.
Your body needs carbohydrates for energy, but eating them alone can cause your blood sugar to spike and then drop later, causing an energy crash. A lot of it, and it’s a blood sugar roller coaster ride for the rest of the day,” she says.
Instead of just eating carbs, Goodson suggests balancing your breakfast with protein. “Protein takes the longest to break down compared to carbohydrates and fats, which helps you feel full faster and stay full longer after eating,” says Goodson. It burns some and protein raises the calorie burning system. So adding protein helps improve that metabolic process.
“So many people think they should eat something light for breakfast and save calories for the rest of the day! It’s metabolism,” says Goodson. ‘Light the fire’ in the morning and continually add small amounts of wood (aka food) to keep it burning throughout the day to boost your metabolism.”
Instead of starting your day with a minimal meal and then eating more later, try having a full and satisfying meal for breakfast.
“Usually, when you start your day with a high-fiber, protein-rich breakfast, you tend to eat less at night and avoid nighttime cravings,” says Goodson.
Another unhealthy habit many of us have is forgetting to hydrate first thing in the morning.
“Your body needs water to function at the cellular level, so being dehydrated slows down your metabolism. Kayleigh McMoody, MCN, RDN“Be sure to include a drink such as water, coffee, tea, or juice with your breakfast. It’s recommended to drink a glass of water first thing in the morning to prevent dehydration.”
