Ben Emanuel II

Are you putting serious thought into your breakfast? Here's why you should.

Many people don’t take the recommendation to not miss breakfast seriously. Many of them don’t even know what a healthy breakfast is and when exactly should it be taken. Research has confirmed that the breakfast is indeed the most important meal of the day. The biggest benefit is that it jump starts a metabolism and thus, facilitates the calories’ burning all through the day. When you take breakfast, you actually tell your body that you are going to have more calories throughout the day, but when you don’t take a breakfast, your body gets a message to conserve the calories instead of burning an incoming intake.

Studies have shown that the breakfast-skippers usually tend to have higher body mass. This has been seconded by Christy C, Tangney, a Ph.D. and a clinical dietitian at the Rush University Medical Center. She also states that BMI, which is a ratio of a person’s weight to the height, is usually considered to determine if someone falls under his or her healthy weight range or not. For instance, a BMI of 25 or more shows that a person is overweight and should take actions to return to the ideal weight. People who skip breakfast on a frequent basis tend to show BMI more than 25, on average.


As per different studies, a person who skips breakfast faces a range of disadvantages including:

  •       Weight gain
  •       Less intake of fruits and vegetables
  •       Becomes more vulnerable to eat unhealthy food

Of more serious concern is the relation that has been found between missing breakfast and other risky behaviors such as smoking, experimenting with alcohol and drugs, aggression etc.

A study published in American Heart Association Journal Circulation, confirmed that the middle-age men who don’t take breakfast are more likely to suffer from a heart attack or die from a heart disease. As per one of the studies published in Journal of Epidemiology, breakfast-skippers have higher tendency to suffer from obesity. This practice also inhibits the concentration of insulin in a body. Moreover, a study in Journal Psychology and Behavior says that kids who don’t take breakfast properly tend to develop forgetfulness as it affects their memory, while in adults, this practice increases the risk of Type 2 diabetes.


I have seen many people who take breakfast regularly but are still faced with health problems, most commonly obesity. What I have observed is that taking breakfast is not enough; eating the right food in your breakfast is also important to take benefit from it. So, what makes a complete breakfast?

Well, there is not an exact formula or rule to decide an ideal breakfast meal, since everyone’s body and its nutrients requirements differ. However, Lisa Mosokovitz, a renowned dietitian, running Your New York Dietitians, says that an ideal morning meal should be low in saturated fats, sugar and cholesterol.

Josh Axe, D.N.M., a board-certified doctor of natural medicine and nutrition specialist, says that for a healthy breakfast, many people do best by taking a blend of proteins and good fats in the morning, such as egg and avocado, which keep them filled for longer and help avoid low blood sugar fluctuations.

Proteins also stimulate the release of the neurotransmitter dopamine, activating the reward center of a brain, and eventually making a person feel full. This means if you take enough proteins, you’ll eat less throughout the day, which is favorable to achieve an ideal weight and build muscles successfully.

As far as calories count and ideal time of breakfast is concerned, most of the experts suggest to take 300-500 calories in the morning, within two-hours maximum once you wake up. Also, homemade breakfasts tend to show faster results on one’s health.


Studies also say that if you skip breakfast for long, your body starts breaking down muscle tissues for energy. An study from NCBI found that amino acids made from the breakdown of muscle tissues are responsible for around 50% of glucose maintenance at 16-hour mark of fasting and 100% at 28-hour mark. So, you should know how long you can go without food if you are building your muscles.

In this view, a lot of intermittent fasting protocols made for bodybuilders and athletes don’t go for more than 16 hours without food. In addition, well-designed protocols recommend that your last meal prior the fast should be high in a slow-burning form of protein such as egg or casein.

So, for muscles building, consuming proteins is a must since eating a breakfast packed full of this nutrient accelerates your body and muscle building efforts. Most of the muscle builders heavily rely on eggs in their breakfast since eggs are the matchless resource of protein as well as Vitamin D and B. If you pair your proteins rich items with good carbs resources like leafy greens, tomatoes and avocados, you will have a nice balanced breakfast.

Why don’t you try the proteins based power-pack breakfast ideas below?


Tired of eating the same stuff every morning? Looking for some delicious yet proteins-packed ideas that are quick & easy to make? Here we present our top picks for protein-packed breakfast that you can make in minutes and start the day in a more refreshing way.


Say goodbye to store-bought parfaits that contain bad sugar. This healthier version enriched in good carbs and proteins gives you some great health goals.


  • Cooked quinoa: 1/3 cup
  • Plain low-fat Greek yogurt: 3/4 cup
  • Vanilla extract: 1/4 tsp
  • Ground cinnamon: 1/8 tsp
  • blueberries: 1/4 cup
  • 9 half walnut halves


  1.     Blend quinoa, vanilla, yogurt and cinnamon in a blender.
  2.     Pour half of this mixture into a glass, and then fill the other half with walnuts and blueberries.
  3.     Make one more layer in the same way.
  4.     The protein power pack is ready.

Nutrition Information

  • 25g Proteins
  • 28g Carbs
  • 16g Fat

Want something traditional yet with new, simple flavor? And with lots of proteins? This French toast can be your everyday breakfast. Try this quick and healthy recipe every morning and you would remain satisfied for hours!


  • 1 whole-grain bread slice(s)
  • 1 egg
  • Ground cinnamon: 1/4 tsp
  • Plain low-fat Greek yogurt: 3/4 cup


  1. Let the bread slices be soaked in egg.
  2. Heat a non-stick pan and using a cooking spray, cook each side of slice for a minute.
  3. Sprinkle with little cinnamon.
  4. Serve with yogurt.

Nutrition Information

  • 28g Proteins
  • 22g Carbs
  • 9g Fat

If you are an egg person, then this Mediterranean scrambled egg recipe is an ideal for you since it makes one of the healthiest egg-filled breakfast, offering a great deal of proteins, vitamins A, C, K and folate. The Mediterranean diet is already world-famous due to its high nutrition value and is linked with cutting the risk of cancer, heart disease and other illnesses.


  • 1 egg
  • 4 egg white
  • part-skim ricotta cheese: 3 tbsp
  • baby spinach: 3/4 cup


  1. Take a bowl and beat eggs.
  2. Using cooking spray, pour egg mixture into a non-stick pan.
  3. Using spatula, cook and scramble the eggs.
  4. Top with spinach and ricotta cheese.

Nutrition Information

  • 27g Proteins
  • 4g Carbs
  • 9g Fat

While focusing on your morning intake, stay away from the protein sources that are rich in saturated fats such as red meats because they can increase cholesterol levels and put your body at risk of heart disease.

We hope that this article will be of great help for your muscle building plans. Start taking a healthy breakfast and achieve your fat loss goals sooner. Don’t forget to share your experience with us.