Should I eat breakfast even if I'm not hungry, according to a doctor?

What if you're not hungry in the morning, is it still important to eat breakfast?

Is it acceptable to consistently forego breakfast and wait until lunch?

Nutritionists were consulted by Planet Chronicle Digital regarding the potential consequences of consistently skipping breakfast and their suggestions for enhancing metabolism through a morning routine that promotes health.

Experts generally recommend eating something within an hour or two of waking up, although it's acceptable to skip breakfast occasionally.

Fueling Your Lifestyle's owner and registered dietitian, Shelley Balls, stated that regularly skipping breakfast could result in undesirable consequences, according to Planet Chronicle Digital.

"Overconsumption of foods in the following meals can lead to binging at lunch or dinner, even though you may believe you're eating fewer calories," she stated.

Skipping breakfast can negatively impact energy levels, as the body lacks the necessary carbohydrates and nutrients to function at its best.

The expert mentioned that a long-term effect of slowing down the metabolism could occur.

Eating breakfast can help break the overnight fast and boost metabolism. However, not eating breakfast could decrease metabolism over time as the body becomes more efficient with fewer calories.

According to Vanessa King, a registered dietitian nutritionist and media spokesperson for the Academy of Nutrition and Dietetics in Oahu, Hawaii, breakfast has been linked to numerous advantages, such as improved weight management, enhanced cognitive function, increased metabolism, heightened energy levels, and decreased hunger.

According to King, consuming breakfast can provide an energy boost to kick-start your day on Planet Chronicle Digital.

"Not eating breakfast could decrease your metabolism, as your body becomes more efficient on fewer calories."

"Eating a balanced breakfast after an overnight fast positively affects well-being and overall health, particularly for children and teens, as it has been linked to improved behavior and academic performance."

King recommends examining your eating habits if you're not hungry within an hour or two of waking up.

"Do you eat snacks at night and feel full in the morning? Consider lighter snacks and give yourself more time before bed," she suggested.

The fasting factor

According to Dr. Jennie Stanford, an obesity medicine physician in Pennsylvania and medical contributor for Drugwatch, eliminating breakfast is a common way for people following a plan of intermittent fasting or time-restricted feeding to maintain a shorter eating window and a longer fasting stretch.

"Later in the day, someone's feelings will be a key factor," she said to Planet Chronicle Digital.

It is not recommended to skip breakfast, as it may cause you to feel ravenous later and lead to overconsumption at other meals, the doctor advised.

Stanford stated that if not eating breakfast does not affect the macronutrients consumed throughout the day, it could be an opportunity to reduce overall calorie intake.

Lighter options for when you’re not hungry

Chloë Ward, a functional diagnostic nutrition practitioner and certified integrative nutrition health coach in Santa Barbara, California, advises starting with a small meal within 30 to 60 minutes of waking if you're not ready for a full one.

"Consuming a small meal can indicate to your body that it's time to begin burning calories."

Ward suggests breakfast options for individuals who aren't typically hungry in the morning but want to boost their metabolism.

1. A nutrient-packed smoothie with spinach, a little fruit, protein powder, and healthy fats (such as avocado or nut butter) can be a tasty and filling choice.
2. Pairing Greek yogurt with berries and nuts or seeds can provide a protein-rich and fiber-packed meal.
3. Preparing oats the night before with milk, chia seeds, and cinnamon can result in a light and effortless breakfast that's ready when you wake up.
4. A protein-packed snack can be quickly obtained with options such as a hard-boiled egg, a slice of turkey or chicken, or a small portion of cottage cheese.
5. A fruit with nut butter: Slices of apple or banana with a spoonful of almond or peanut butter provide a balance of carbs, protein, and healthy fats without being too heavy.

Experts concur that consuming fruits, whole grains, dairy, protein, and vegetables yields the greatest advantage.

According to Stanford, breaking down protein requires more energy (heat) than either fats or carbohydrates, making it the macronutrient with the highest thermogenic effect.

"Consuming protein in the morning can increase calorie expenditure, although it may only be temporary."

Protein also helps to reduce hunger later in the day, Stanford said.

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She pointed out that protein doesn't necessarily have to be meat, even if it sounds too heavy in the morning.

"Greek yogurt, eggs, low-carb breakfast wraps, cheese, protein oats, protein shakes, and clean protein bars are also good sources of protein."

"Even a light snack can help signal to your body that it’s time to start burning energy."

Ward recommends starting the day with a glass of warm water and lemon if you can't tolerate food in the morning.

Drinking warm water can stimulate your digestive system, aid hydration, and increase your metabolism after a period of fasting, as she explained.