Skipping breakfast has become increasingly common among busy professionals, students, and fitness-conscious individuals who believe it saves time or helps with weight loss. But according to nutritionists, missing your morning meal may be far more harmful than you realise.
Health experts warn that breakfast plays a crucial role in stabilising blood sugar, supporting metabolism, and preparing your body for the day ahead. Skipping it regularly can disrupt hormonal balance and lead to unhealthy eating patterns.
Here’s why nutritionists recommend never ignoring your first meal of the day.
1. It Slows Down Your Metabolism
Breakfast helps “kick-start” your metabolism after hours of overnight fasting.
Without it:
Your body stays in energy-conservation mode
Calorie burning slows down
Weight management becomes harder
A sluggish metabolism can affect energy and overall health.
2. You May Experience Energy Crashes
Most people who skip breakfast face:
Mid-morning fatigue
Low concentration
Irritability
Brain fog
Your brain needs glucose early in the day for peak performance.
3. Increased Cravings & Overeating Later
Skipping breakfast can cause:
Sugar cravings
Increased snacking
Heavy lunch portions
Mindless evening eating
This leads to calorie imbalance and can contribute to weight gain.
4. Higher Risk of Insulin Spikes
Nutritionists warn that skipping breakfast may:
Destabilise blood sugar
Trigger insulin spikes
Increase risk of prediabetes
Affect appetite-regulating hormones
Consistent breakfast intake improves insulin sensitivity.
5. Possible Impact on Heart Health
Studies show that people who avoid breakfast consistently may have:
Higher cholesterol
Elevated blood pressure
Increased inflammation levels
All of which contribute to long-term heart disease risk.
6. Mood & Cognitive Performance Drop
Breakfast improves:
Memory
Focus
Stress response
Mood stability
Skipping it can lead to irritability and poor cognitive performance — especially in students and professionals.
What Should a Healthy Breakfast Include?
Nutritionists recommend a balanced combination of:
Complex carbs (oats, multigrain bread, millets)
Protein (eggs, Greek yogurt, sprouts, paneer)
Healthy fats (nuts, seeds, peanut butter)
Fiber (fruits, veggies, chia seeds)
Avoid sugary cereals, pastries, and deep-fried foods.
FAQs
1. Is skipping breakfast every day harmful?
Yes. It may affect metabolism, energy, blood sugar, and long-term health.
2. Can skipping breakfast help with weight loss?
It often does the opposite — it increases cravings and overeating.
3. What is the best time to eat breakfast?
Within 1–2 hours of waking up.
4. What if I’m not hungry in the morning?
Start with something small — fruits, nuts, yogurt — and build a routine gradually.
5. Is coffee enough for breakfast?
No. Coffee alone cannot replace balanced nutrition.
Published on : 25th November
Published by : SMITA
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Source Credit : NDTV Health Desk