We’ve all heard this proverbial saying, ‘you are what you eat’. But that’s not all – when you eat is just as important as what you eat. It’s clear that when you eat can have an effect on your body.
The timing of your meals – breakfast, lunch, snack, dinner – can affect your metabolic rate, weight regulation, sleep cycle, etc.
Research has shown that how you choose your time to eat meals can also have a huge impact when it comes to losing weight, especially if you’re dieting and trying to shed those extra pounds. Skipping breakfast can lead to an array of health problems – such as an increased risk of obesity, type-2 diabetes, fatigue, etc.
Benefits of having breakfast
There are numerous benefits you can get from eating a hearty breakfast, which is the most important meal of the day. Some benefits of regular breakfast are:
- It breaks your overnight fast
- It kick-starts your metabolism
- It boosts your energy levels
- It helps stabilise your blood sugar levels
- It gives your body essential nutrients it needs to function for the day
- It reduces your chance of overeating high-calorie foods later in the day, preventing weight gain
- It improves concentration
What is the best time to eat breakfast?
Eating breakfast within two hours of waking up is considered good for most people. But, if you have a health problem like diabetes, it’s suggested that eating within an hour of waking up to keep blood sugar levels in balance.
If you want to get leaner or boost your weight loss, the optimal time to eat your breakfast is around 7.11 am, as per a survey – which has pinpointed the best times to eat breakfast, lunch and dinner. Lunch is best eaten between 12.30pm and 1pm, with 12.38pm as the ideal time.
Researchers said eating dinner later than 7pm can be a disaster for dieters and the best time to eat dinner is between 6pm and 6.30pm, preferably 6.14pm.
Healthy breakfast and tips to make your morning meal healthier
It’s important for everyone to eat a well-balanced breakfast of essential nutrients to improve overall health and well-being. Ideally, a healthy breakfast consists of the following food groups:
- Wholegrain such as wholegrain cereals, wholegrain rolls and bagels, etc
- Lean protein from legumes, nuts, eggs, lean meat, etc
- Low-fat dairy such as milk, plain or lower sugar yogurts, and low-fat cheeses, etc
- Fruits and vegetables
You should try to find options from these core food groups, which altogether will provide your body with complex carbs, protein, fibre, and a small amount of fat to help you feel full for longer.
In summary, creating a healthy morning meal doesn’t have to be time-consuming, instead, go for an easy option like wholegrain cereal with low-fat milk and walnuts, or boiled eggs with wholegrain toast, or yogurt and fresh fruit, etc.
Just keep the breakfast basics in mind to help you create a quick, healthy meal that will fuel you for your busy day.