Hi Friends of Oompf, it's Alvan here. Today we will be talking about breakfast!
Should I skip breakfast?
Over the years, there have been many opinions formed over this topic; breakfast. Is breakfast really the most important meal of the day? Should I be eating the most during breakfast or fasting? What should I eat and when should I eat?
Well... the answer lies in your individual goals!
For most people working a 9-5 job, breakfast can be the most important meal of the day. This is because many people who avoid eating breakfast in the morning usually end up compensating by having a heavier lunch and dinner. And because you skip breakfast, the hunger pangs get worse by the time you have your first meal, ultimately causing you to overeat or have cravings for not so ideal foods.
What if I am doing intermittent fasting?
If you are on an intermittent fasting diet plan in hopes to lose weight, an important thing to remember is: Weight loss only happens on a caloric deficit.
To put it simply, even if you have something small to eat outside your allocated time frame like coffee or a banana, ultimately it will not affect your weight loss process if you are still eating on a caloric deficit for the rest of the day. This is important to note especially if you work out in the early morning and need a small boost of energy.
However for others, you might be on intermittent fasting as it makes you feel good or psychologically gives you more self control by placing a restrictions on the timings you eat. In these cases if skipping breakfast works for you, then it is not wrong as well.
It is important to remember that there are no right or wrongs in nutrition plans. What works for some may not work for others as each individual body reacts differently to certain factors. However always remember to go back to your goals and if that if to maximise weight loss or muscle gain, the following remains:
1. Adequate protein amount/portions
2. Knowing your caloric budget (Should you be in a deficit, maintenance or surplus)
3. Incorporating resistance training
If you've stayed away from breakfast because you've been afraid to gain weight, now you know! Don't be afraid of having a hearty breakfast. Here are some nutritious and high protein breakfast ideas that you can try out!
1. Oats bowl
- 1 cup oats
- blueberries/ banana
- chia seeds
- drizzle of honey
- 3 eggs
- 1/2 cup mushrooms
- bell peppers
3. Salmon & scrambled egg toast
- 2 eggs
- wholegrain toast
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