Timing your breakfast: The key to balancing mood and weight
What we eat in the morning significantly impacts our mood, energy levels, and subsequent food choices. That's why dietitians often remind us to start the day with a nutritious meal. Scientists have examined breakfast from another angle, and you can already set your clock. They've designated the most beneficial time for it.
28 October 2024 08:19
Regarding breakfast, "what" is just as crucial as "when." Until now, it has been recommended that breakfast be eaten within about two hours of waking up. However, scientists have now determined a precise time, down to the minute, that is best for this first meal of the day.
Weight won't go up
Scientists from the University of Murcia in Spain conducted studies showing that the best time for breakfast is just after 7 a.m., specifically at 7:11 a.m. Those who don't rise so early can eat breakfast until 10 a.m., preferably between 8 and 9 a.m. The goal is to eat the first meal no later than two hours after waking up. This is significant.
The researchers pointed out that having breakfast at the designated time regulates a healthy appetite and stabilizes blood sugar levels throughout the day. When blood sugar levels drop, feelings of hunger, increased appetite, and a tendency to overeat arise. This study primarily focused on the benefits associated with losing weight. Furthermore, scientific analyses indicate that scheduling subsequent meals around 12:38 p.m. (lunch) and 6:14 p.m. (dinner) would be optimal.
No more snacking
Research shows that at least 10 percent of us do not eat breakfast. Meanwhile, those who choose this meal often do not stick to a set time. Sometimes, it becomes difficult to determine whether the first meal is still breakfast or lunch. The ARC Market and Opinion Research Institute reported that even one in four eats their first meal only after noon. Only half of us eat breakfast between six and eight in the morning, while nearly 33 percent eat it after 10 a.m. This is concerning.
Experts emphasize that morning meals are important for our hormonal balance and metabolism. What we eat at the beginning of the day affects our sense of fullness. A nutritious breakfast eaten in the morning keeps hunger hormones in check and makes us feel full and satisfied for longer. Therefore, snacking is out of the question.
