Breakfast is undoubtedly the most important meal of the day. However, according to recent research, having breakfast may not necessarily help in losing weight.
A previous study found that people who consumed more than 260 calories at breakfast every day tended to weigh at least one pound more than those who skipped breakfast.
Experts, however, point out that a healthy breakfast can be an excellent source of calcium and dietary fibre. In particular, for children, a nutritious morning meal helps improve focus and concentration.
Breakfast provides you with energy. Eating a filling breakfast in the morning keeps you from feeling excessively hungry later in the day, reducing the tendency to snack frequently. It also supplies essential nutrients your body needs to stay healthy.
Earlier observational studies suggested that having breakfast helps maintain a healthy body weight and found a positive link between regular breakfast consumption and balanced weight.
One of the research team members emphasised the need for more extensive, long-term studies to better understand the effects of eating or skipping breakfast on body weight and overall health
No matter how a new day begins, most of us start our mornings in a rush. Before we even finish rubbing our eyes, it’s already time to head off to the office, school, or college. In the hurry to leave home, many people skip the most important part of the morning breakfast. Some think, “it’s fine, I’ll just eat something at lunch.” But starting the day without eating hurts both the body and the mind.
According to various studies, breakfast is the most essential meal of the day, as it provides the foundation of energy needed to carry out daily activities. Going out on an empty stomach can lead to fatigue, lack of focus, and low energy levels. Moreover, excessive hunger before lunchtime often leads to overeating or unhealthy snacking, which poses health risks. This habit can result in obesity, acidity, high blood pressure, and even long-term conditions like diabetes.
This problem doesn’t only affect office goers; school and college students often face it too. Many head out without eating, some save their tiffin money for fast food, or just grab tea and biscuits. However, a healthy breakfast is crucial for maintaining concentration, physical growth, and mental stability.
The main reason behind skipping breakfast is often lack of time. But thinking that being short on time means you have to skip breakfast is completely wrong. With just five minutes, you can prepare a simple, delicious, and nutritious breakfast using ingredients you already have at home. For example:
Oats With Milk and Fruits:
Mix half a cup of oats, some raisins, chopped bananas, and a spoon of honey into a glass of warm milk for a filling, easily digestible, and healthy meal.
Peanut Butter and Banana Toast:
Spread peanut butter on two slices of bread, top with banana slices, and sprinkle some chia seeds for extra taste and nutrition.
Boiled Egg and Bread:
For egg lovers, a boiled egg with a slice of bread makes a strong, protein-rich breakfast ready in just five minutes.
Mixed Fruit Salad:
For those who prefer something sweet, a bowl of chopped bananas, apples, papayas, and oranges topped with yoghurt or a drizzle of lemon juice makes a refreshing, healthy option.
Smoothie or Milkshake:
Blend milk, bananas, nuts, cinnamon powder, and ice for a quick, hydrating breakfast drink.
People who eat out often end up choosing fast food or oily, processed meals, which can lead to issues like diarrhoea, indigestion, gastric problems, weight gain, and chronic diseases. Over time, this habit not only increases expenses but also harms your health.
For those who want to lose weight or reduce their calorie intake, this is an ideal breakfast option: one boiled egg with a small bowl of noodles cooked with vegetables. Alternatively, you can have 30 grams of savory toast biscuits, one boiled egg, and a serving of bottle gourd curry or mixed vegetable curry.
Which Vegetables to Choose:
Bottle gourd, pointed gourd, bitter gourd, raw papaya, tomato, cucumber, capsicum, ridge gourd, snake gourd, sponge gourd, ash gourd, radish, kohlrabi, cabbage, cauliflower, and similar options.If you want to eat fruit, don’t have it on an empty stomach eat it after breakfast. This helps your body absorb fat-soluble vitamins more effectively.
However, with a few simple hacks, you can easily manage a healthy breakfast even on busy mornings, such as soaking oats or cutting fruits the night before, boiling eggs in advance, or prepacking smoothie ingredients. These small steps can make a big difference the next day.
Staying healthy doesn’t require grand changes; small, consistent habits in daily life can create the biggest impact. Taking just five minutes each morning to eat breakfast is a positive decision for self-care. When your body feels good, your mind feels refreshed, and your focus at work or study improves dramatically.
