5 Breakfast Habits That Will Slow Your Metabolism

Metabolism is related to weight management

Metabolism is nearly usually discussed in conjunction with weight reduction or weight management. Still, it can start to feel burdensome if we don't know how to maintain a healthy metabolism.

 We spoke with a few dietitians to get their opinions on typical breakfast practices that might lower your metabolism to understand more about this.

Skipping breakfast will surely slow down metabolism

 Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Medical Expert Board: "While many people believe skipping breakfast is beneficial for their metabolism.  

Then, add small amounts of wood every couple hours to keep it ablaze. Your metabolism is the same way! With a high-fiber carbohydrate and protein in the morning, you want to jump-start it and add little meals and snacks throughout the day to keep the fire going."

Avoiding breakfast has been discovered to disrupt the body's circadian rhythm. Consider eggs, whole grain toast, milk, or oatmeal with nuts, seeds, and nut butter served with Greek yogurt to start the day if you're looking for ideas for a quick breakfast.

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Adding sugar at the start of the day

According to Lisa Young, "When you eat too much added sugar first thing in the morning, your blood sugar rises and slows." It has also been demonstrated that added sugar slows metabolism, particularly in sugary drinks. 

A European Journal for Clinical Nutrition study found that participants were deemed overweight. They drank a lot of sugary drinks in the early time.

An omelet with added greens and tomato or avocado for healthy fat on a slice of whole grain bread are two examples of foods that include protein, healthy carbs, and excellent fat. This breakfast will help your metabolism and gut health.

Consuming just carbohydrates

Like the advice to avoid added sugars in the morning, Goodson cautions against starting the day with only carbohydrates of any kind because this might still result in a surge of blood sugar, slowing the metabolism.

Although your body requires carbs for energy, eating them by itself frequently causes your blood sugar to surge and then drop, which can lead to an energy crash.

According to the expert, people frequently crave sugar when their blood sugar drops, sending them on a blood sugar roller coaster for the rest of the day.

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Goodson advises mixing your breakfast with protein

According to Goodson, protein increases the rate at which calories are burned during the thermic effect of food because, in contrast to carbohydrates and fat, protein takes the longest to break down. Thus, consuming more protein can speed up that metabolic process.

"So many people believe that they should skip breakfast and preserve their calories for later in the day. That is bad for your metabolism, "affirms Goodson. Instead, the objective is to "light the fire" of your metabolism in the morning and then regularly add little amounts of wood.

Try eating a filling, fulfilling breakfast 

That will set you up for success the rest of the day rather than eating your smallest meal first thing in the morning and larger meals later. "And typically when people start the day with a high-fiber, protein-rich breakfast, they tend to eat less at night and avoid some of those evening cravings," says Goodson.

Forgetting to stay hydrated first thing in the morning is another bad habit many have.

According to Kaleigh McMordie, MCN, RDN, "Your body needs water to function at a cellular level, therefore when you're dehydrated your metabolism becomes sluggish."

 Make sure to include a beverage with your breakfast, whether water, coffee, tea, or juice. Water will boost your metabolism. It is best to have a glass of water first thing in the morning.