Many often fall into the trap of skipping breakfast, in an attempt to reduce their total calorie intake or for the sake of following the intermittent fasting pattern. Truth is, skipping breakfast doesn't necessarily translate to consuming fewer calories throughout the day. In fact, it can trigger more cravings and overeating tendencies later in the day.
When we skip breakfast, our bodies interpret it as a form of deprivation/starvation, prompting a surge in hunger hormones. As a result, we're more likely to experience intense cravings for high-calorie, sugary foods later throughout the day, leading to overconsumption during subsequent meals. This pattern not only disrupts our metabolism but also sets the stage for weight gain over time.
Moreover, timing matters. Research suggests that ending our food intake earlier in the evening can positively impact weight management and overall health. By adopting an earlier cut-off time for meals, we give our digestive system a chance to properly process food, reduce late-night snacking, and support our body's natural rhythms. Even with the intermittent fasting eating pattern, the best results for weight loss and improved overall health were seen in people who started to eat earlier during the day, and stopped eating earlier at night. For example: following a 16:8 intermittent fasting pattern, starting to eat
at 8 a.m. and stopping at 4 p.m. is healthier than starting at 2 p.m. and stopping at 10 p.m.
In summary, having a healthy breakfast meal made primarily from lean proteins (like eggs, low fat cheese and tofu) and complex carbohydrates (such as wholegrain bread, oats and peas) will support your weight loss by reducing your cravings subsequently throughout the day, and giving your body the necessary energy to function. Embracing a balanced meal routine and concluding food consumption earlier in the evening can contribute significantly to better weight management and overall well-being.