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for years breakfast has been sold as the
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most important meal of the day we've all
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heard that breakfast sets us up for the
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day and boosts metabolism and whilst
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it's not directly true because it's not
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possible to boost metabolism there is
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evidence that breakfast can prevent
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overeating and lower the risk of certain
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let's take a look at why this might be
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my name is Elle and I'm a registered
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dietitian specializing in Eating
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Disorders disordered eating and Sports
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Nutrition I know it sounds
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counterproductive but a lot of the time
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in order to stop overeating we need to
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start eating more typically when
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overeating occurs it's following a
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period of restriction which may be
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intentional if someone is actively
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dieting or unintentional where someone
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is just not getting enough energy to
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support their overall requirements
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either way the body tends to try to
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compensate for this and this commonly
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happens in the evening if you've
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restricted throughout the day Studies
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have found that late night snacking is
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commonly associated with skipping
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breakfast which makes sense because you
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most likely haven't eaten enough
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throughout the day if you've skipped an
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entire meal so by skipping breakfast
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you're delaying hunger which is likely
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going to lead to more intense hunger at
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a later point in the day we know that
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when we eat when we're starving we're
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more inclined to eat more than if we
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were to eat when we're gently hungry so
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even if you're not starving breakfast
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might be a good idea of course breakfast
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might not sound appealing to everyone
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and some people don't struggle with
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overeating later in the day if they do
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skip it so what works for you and your
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lifestyle is of utmost importance
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however there are situations where
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breakfast should really be encouraged
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like if you're planning on exercising in
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the morning so what does make a
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like any other main meal for optimal
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satiation and nourishment we want to aim
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for a balance of all macronutrients
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carbohydrates protein fatty acids
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alongside some micronutrients it is
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really important to include
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carbohydrates at breakfast in order to
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prevent low blood sugar levels following
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the overnight fast when it comes to
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carbohydrates at breakfast aim for whole
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grains where possible as these contain
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more fiber fibrous carbohydrates provide
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slow release of energy which makes it
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longer lasting what's more is that fiber
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tends to keep us Fuller for longer so we
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tend to feel more physically satiated
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the recommended daily intake for fiber
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is 30 grams per day but the average
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intake in the UK is 18 grams you can
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boost your fiber intake at breakfast by
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aiming for whole grain cereals switching
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to oats or muesli having beans with
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toast adding some vegetables or fruit
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alongside the meal or topping things
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like toast yogurt or even cereals with
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nuts and seeds protein is an important
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nutrient to have regularly throughout
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the day as our body is in a constant
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state of muscle protein turnover but as
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we saw demonstrated in some studies
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overall calories are important here to
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support satiation we also know that fat
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is an important nutrient to promote
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satiety and also to provide us with
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energy so simple swaps like choosing
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eggs over just egg whites switching to
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normal Greek yogurt rather than fat free
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having salmon with toast or even adding
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some nut butter to your protein smoothie
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or on top of porridge can help increase
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both the calorie density of the meal and
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provide essential fatty acids breakfast
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can also be a great opportunity to get
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in some micronutrients like vitamins and
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minerals having a piece of fruit
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alongside a meal or including fruit and
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veg in the dish can help to increase our
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intake of fiber as well as vitamins and
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minerals smoothies and fruit juices
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count too however it's important to note
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that 150 mils counts towards your five a
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day and anything more than this is
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considered free sugar and does not count
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as an additional fruit serving we've
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included some examples of balanced
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breakfast in the caption box below this
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video for some inspiration I want to
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reiterate that although there is
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evidence to suggest that meal timing may
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play a role in health risk and body
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composition what is fundamentally
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important is that you get an adequate
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amount of energy and macro
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micronutrients everyone has individual
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preferences not only related to food
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types but also to meal timings and
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patterns of eating and what works for
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you might not work for someone else I
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hope you found this video helpful but
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please leave any questions in the
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comments below and be sure to like And
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subscribe to the my protein YouTube
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channel for more great evidence-based
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nutrition information
