“Is breakfast the most important meal of the day?” This was a question asked of me in class recently. This is certainly what we have been taught over the recent decades. In short, my answer is more of a “depends.”
There is no definitive research on this question. A popular approach to dieting presently is “intermittent fasting”—restricting food consumption to a small window of time, usually less than 6-8 hours. The idea is to deplete the liver of stored glycogen and force the body to rely on stored fat for energy. It is a form a ketogenic diet. There may be some health benefits—particularly pertaining to brain function—but it is a challenge to get through the day without eating. There is also some question as to its effects on physical performance.
In my experience and opinion, it is more a matter of carbohydrate management. The typical American breakfast is heavy on carbohydrates—the bad kind, like pancakes, cereals, breads, and fruit juices (and sugar, in general). These spike insulin levels leading to sugar crashes and midmorning hunger—and overall excess calorie intake. If one is exercising hard in the morning, these carbs are less detrimental, indeed, necessary (provided the remaining calories for the day are within the target calories). More so, they are essential for those who are trying to gain muscle weight. If losing fat is the goal, though, breakfast is important—but not like we have been taught.
The key is the choices we make. Whether we “break fast” early or later, we should start with protein and healthy fat. These are more sustaining and set the metabolism on burning fat. For most, with careful meal planning and the distraction of work or school, it is possible to reserve the bulk of the day’s calories for the end when one is more likely to “binge”.
I find buttered coffee a good start to the day. If you drink coffee, adding a tablespoon of grass-fed butter and coconut oil gives it some added flavor and fills you for the better part of the morning. At about 220 kcal, it is a rather low-calorie breakfast. If some protein is desired, a couple eggs or a whey protein shake can round off the meal.
A light lunch and healthy protein snacks can carry us to dinner. Most of us are busy enough that we barely have time to think about eating during the day. If we are tempted to eat during the day, the key is to keep healthy snacks handy. Avoid the fast food/junk food trap and stick to low-carb (low glycemic) foods. Save the higher glycemic carbs for the post-workout window.
I am not a fan of the ketogenic diet or hard-core intermittent fasting for those involved in intense exercise. If trying to lose fat weight, these approaches can help keep the diet hypocaloric. The key is to find what works for your circumstances. Remember: calorie balance is most important, followed by macro-balance, and, then, nutrient timing—in order of magnitude of significance. Managing breakfast is important in setting the course for the day.
Be your best today: be better tomorrow.
Carpe momento!