A healthy body weight improves immunity, sports performance, healing from surgery or trauma, and self-esteem. The notion of achieving a healthy body weight is most commonly associated with losing weight, but there are some instances where individuals need to put on pounds to raise their body mass index to a healthy level.
Let’s talk about how having a calorie-dense breakfast can make gaining healthy weight an easier achievement.
Frequent snacking paired with nutrient-rich, high-calorie meals help with putting on healthy weight. Skipping breakfast often make individuals feel tired, restless, or irritable. In the morning, our bodies need to refuel for the upcoming day after going without food for 8 to 12 hours during sleep.
Being able to consume a large breakfast is going to jumpstart metabolism early in the morning. The main goal is to boost metabolism and get the body out of the catabolic state. A healthy helping of high-quality protein, energy-boosting complex carbs, and some healthy fats will do just that. The catabolic stateis a condition that is mainly caused by training coupled with a lack of proper nutrition, especially protein. It results in numerous undesirable side effects in the body, such as extreme fatigue, joint and muscle pain, and the loss of sleep.
A study about the catabolic state and breakfast reports,
“The two main reasons that your body would fall into a catabolic state are: extended periods of activity (exercise) and fasting. When you workout for a long time, your body starts to use up its preferred sources of energy: glycogen and glucose. When this happens, it can start to breakdown tissue in order to burn the protein found in the muscle as energy. A similar process happens when you go without food for a long time.Eating breakfast is very important if you’re trying to gain weight. You need protein to keep those muscle repairs going and carbohydrates for energy. Breakfast is particularly important because you haven’t eaten since the night before which could have been more than 8 hours ago. Think about how long that is when your body is used to getting food every 2-4 hours. You might think your body doesn’t use a lot of energy during sleep, however this is when most of the repairing and rebuilding of damaged muscle tissue takes place. By the time you wake up, your body needs a fresh supply of nutrients.” (straighthealth.com)
Eating breakfast is extremely vital, as it provides the body with the fuel it needs to get through the day. When morning comes around, the body has been starved for 8-10 hours. If you skip breakfast, you will be more likely to reach for unhealthy foods when you crash a few hours later, increasing your risk for gaining unhealthy weight.
In conclusion, breakfast provides the body and brain with fuel after an overnight fast – get it “BREAK-FAST”?? Think of it like starting your car with no petrol! Breakfast foods are very good sources of important nutrients to start the day, such as calcium, iron, vitamin B & C, protein, and fibers. Fruits and vegetables are ideal sources of vitamins and minerals as well, so make sure that you include them as a portion of your breakfast, whether it’s just a banana or a glass of fruit juice!