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Is it important to eat breakfast or skip it? The camps are divided, here is our opinion!

The great controversy over breakfast

Is it important to eat breakfast or skip it? The camps are divided, here is our opinion!

Are you tired of hearing that "breakfast is the most important meal of the day". And you probably don't want to hear about breakfast when you're late for work or school in the morning. But have you ever thought why breakfast is an important part of your day? We're going to definitively clear up the breakfast controversy and show you why breakfast is important and skipping it is a bad idea.

Why is breakfast important?

Breakfast is the first meal you eat after many hours of fasting (the longer period without food). Nutritionist Adelle Davis made a famous remark in the 60's "Eat breakfast like a king, lunch like a prince and dinner like a pauper". And recent research proves him right; they show that you should consume 15-25% of your total daily calories at breakfast. 

Breakfast increases satiety throughout the day and improves mental concentration and hormonal balance. This combination leads to more productivity, better body composition and better mental state. This way, you will be able to follow the diet you have adopted more easily and you will have a better training performance. 

What happens when you skip breakfast?

When you don't eat breakfast, metabolic markers such as fasting glucose, A1C, LDL, blood pressure, abdominal obesity and triglycerides reach undesirable values. There is also an association between smoking and higher alcohol consumption and skipping breakfast, but also an overconsumption of food at lunch. This means that if you skip breakfast, you will make up the deficit at lunch, maybe even exceed it.

A recent study found that although skipping breakfast resulted in weight loss over a 24-hour period, it also increased inflammatory markers such as IL-6 . Increased inflammation can have a long-term negative impact on body composition (the ratio between muscle mass and fat). Inflammation is also linked to higher rates of obesity, type II diabetes and heart disease.

If you want to be more productive and in a better mood, breakfast must be part of your daily routine. 

What is the best thing to eat for breakfast?

The ideal breakfast contains foods with proteins and fats, such as grass-fed beef, chicken sausages, salmon, etc. A low glycemic index breakfast avoids carbohydrates that raise blood sugar. This type of breakfast stabilizes blood sugar so that you can last longer between meals without dying of hunger.