Nowadays, many people have shifted from traditional breakfast habits to brunch. Some do it to shed pounds, while others aim to cut down on meal expenses.

However, some studies suggest that having a proper breakfast each day can actually help reduce calorie intake, lower body fat, and stabilize blood sugar levels.

Contrary to popular belief, skipping breakfast might not be an effective weight-loss strategy. Research indicates that adolescents who skip breakfast experience a significant drop in blood glucose, but this can be countered by adopting a high-protein breakfast. On the other hand, those who opt for a low-protein breakfast witness only a marginal decrease in blood glucose.

It's not just about having any breakfast; it's about having the right one. Our bodies naturally become insulin-sensitive by 7 am. Consuming breakfast during this period enhances insulin absorption and utilization, reducing the risk of diabetes.

Establishing a breakfast routine is not enough; choosing the appropriate breakfast is crucial for effective weight management and blood sugar regulation.

For ideal weight control and blood sugar regulation, the best time to have breakfast is between 7 and 8 am. During this time, the body undergoes changes such as a rise in body temperature, increased metabolism, and activation of sympathetic nerves. The stomach and intestines also function most efficiently at this time, aiding in optimal nutrient absorption.

However, there are pitfalls to avoid when it comes to breakfast:

1. Drinks + Snacks: Consuming snacks and drinks with breakfast can be detrimental. Carbonated beverages can lead to rapid calcium excretion, and dry snacks may hinder proper gastrointestinal digestion.

2. Eating Too Early or Too Late: Eating breakfast too early disrupts the resting phase of digestive organs. Conversely, eating too late can induce problems like hypoglycemia and gallstones.

3. Eating While Walking: Eating on the go may disrupt normal stomach digestion, potentially leading to gastritis and other issues. Additionally, breakfast from roadside stalls may expose you to various harmful elements.

A healthy breakfast should meet the following criteria:

1. Incorporate Coarse Grains: Instead of relying solely on rice and white flour, consider options like mixed grain porridge, oatmeal, whole wheat bread, sweet potatoes, and fresh corn.

2. Include Protein: Choose high-protein, low-fat options such as boiled eggs, milk, yogurt, and soy milk.

3. Prioritize Fruits and Vegetables: Ensure a diverse intake of colorful vegetables, with an emphasis on dark-colored ones. Adequate consumption of fresh fruits and vegetables supports weight control.

4. Limit Oil and Fat: Reduce the intake of high-fat foods, as excessive morning fat consumption may lead to conditions like gallstones.

In summary, the key to a healthy and effective breakfast lies not just in the habit of eating early but in making mindful and nutritious choices that contribute to overall well-being.