Breakfast myth: kick-starting your metabolism

Breakfast doesn't kick-start your metabolism. 

Metabolism increases naturally when you get up in the morning and after you eat any meal. It doesn’t have to be breakfast.

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The benefits of having breakfast are not that obvious

Studies have shown that having breakfast can boost concentration and memory, and it also plays an important part in blood glucose regulation.

But despite the media hype, there’s no clear-cut link, for example, between breakfast and body weight, blood pressure, or cholesterol.

  • Use a healthy oil, or grill it, and don’t go overboard on portion size. 
  • A bit of bacon every now and then is fine, just remove as much fat as you can.
  • Baked beans are fantastic in the morning, so are eggs, mushrooms and tomatoes.

Many juices contain the same amount of sugar as cola, but we don’t realise this. 

Go for tea and a piece of fruit, like an orange.

  • Skipping breakfast has been linked to an increased risk of type 2 diabetes. This could be because breakfast skippers tend to eat more later in the day when our bodies are more glucose intolerant.
  • People who skip breakfast tend to be lacking in key nutrients, such as fibre, iron and calcium.
  • Read the labels of cereals. For some, sugar makes up more than a third of the total content. A low-sugar product contains less than 5g of sugar per 100g.
  • Go for low-sugar, fiber-filled cereals, like Weetabix, oats, and bran flakes.
  • Muesli, although healthy, is calorie-dense, so watch the portion size. 

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General Muscular Development
  1. Nutrition plays a key role in the process of muscular development.
  2. It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
  3. A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.

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The origins of the breakfast myth

Much of the research suggesting that breakfast is essential for health is funded by cereal makers.

Companies like Kellogg, Quaker Oats and others whose businesses depend on people believing that breakfast = easy to eat cereal, sponsored studies that demonstrate the benefits of eating breakfast on health and weight loss.

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