The first meal of the day especially when taken in the morning is known as Breakfast. Breakfast is the first meal of the day. Breakfast is usually served between 07:00AM or 07:30AM, to 10:00AM to 10:30AM. There are 3 types of the most popular breakfast:

  1. Continental Breakfast.
  2. English Breakfast.
  3. American Breakfast.

When it comes to a healthy diet, when you’re having your meal is as important as what you’re eating. The best time to have breakfast is within two hours of getting up. The sooner you eat breakfast after you wake up, the better it is for your metabolism.

1. Continental Breakfast:

A light breakfast (as of rolls or toast and coffee). The continental breakfast is a light option typically consisting of pastries and baked goods, fruits, toast, and coffee. It is usually served buffet-style and modeled after the European help-yourself breakfast, similar to what one would enjoy in France or in the Med.

2. English Breakfast:

A full breakfast is a substantial cooked breakfast meal, often served in the United Kingdom and Ireland, that typically includes bacon, sausages, eggs, black pudding, baked beans, tomatoes and mushrooms, toast, and a beverage such as coffee or tea.

3. American Breakfast:

By definition, an American breakfast involves two eggs, a side of bacon or sausage, toast or cereal and your choice of juice. Pancakes may be offered as a side or alternative.  American breakfast beats continental breakfast, but may tie, draw or lose with full English, depending on your tastes. Cold cereal, it finds, tops the list of most common breakfast foods, cited by 31 percent of those who eat breakfast. About two in 10 usually eat eggs (with or without bacon or ham) and just over one in 10 usually have a bagel, toast, muffins or pastry. Eaten cold pizza with you.

4. Pakistani Breakfast:

A typical Pakistani breakfast, locally called nāshtā (ناشتہ), consists of eggs (boiled/scrambled/fried/omelette), a slice of loaf bread or roti, parathas, sheermal with tea or lassi, kulcha with chole, qeema (minced meat), fresh seasonal fruits (mangoes, apples, melons, bananas, etc.), milk, honey, butter, jam, shami Kabab etc.

5. Indian Breakfast:

A typical breakfast in India varies depending on region, but is often quite similar to a lunch or dinner. A breakfast plate in India might include roti (flatbread), dosas (thin crepes made of lentils) or idlis (steamed rice-dough pancakes), and different dips and chutneys, as well as spiced potatoes.

Healthy Breakfast:

Here are a list of some regular daily basis easiest and healthiest breakfast;

  • Muffins or scones.
  • Baked oatmeal.
  • Breakfast cookies.
  • Pancake mini muffins.
  • Homemade egg Muffin or other breakfast sandwich.
  • Make-ahead breakfast wraps or quesadillas.
  • Freezer breakfast burritos.
  • Mini egg cups (with veggies, sausage, bacon, etc).
  • Chia Seeds.
  • Berries.
  • Nuts.
  • Green Tea.
  • Greek yogurt.

Importance of Breakfast:

Breakfast is often called the most important meal of the day, and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health. People who consume breakfast regularly often have increased physical activity. They have better dietary profiles and lower intake of snacks. Skipping breakfast is associated with increased disease risk not only obesity but diabetes, heart disease and just lower dietary quality.

Many studies have shown the health benefits of eating breakfast. It improves your energy levels and ability to concentrate in the short term, and can help with better weight management, reduced risk of type 2 diabetes and heart disease in the long term.

Benefits of eating Healthy Breakfast:

Breakfast replenishes the stores of energy and nutrients in your body. Reasons of eating breakfast are as under;

  • Brain- boosting powers, as you stare off into space at your work desk, you may wonder why you can’t focus on a darn thing.
  • Breakfast helps you make better food choices.
  • A healthy breakfast may reduce the risk of illness.
  • Source of essential vitamins and nutrients.
  • Help your heart.
  • Reduce metabolic syndrome.
  • Less likely to develop eating disorders.
  • Enhance immune system.
  • Improve your skin.
  • Keep yourself thin.
  • Helps to decrease appetite.

What happens if you skip breakfast?

Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.

In general, there are no benefits to skipping breakfast, or any meal throughout the day. If you prefer to get up earlier and exercise in the morning and don’t have time to eat beforehand, it’s very individual if you feel that you can exercise on an empty stomach or not.

Can you lose weight by skipping breakfast? 

The researchers ultimately concluded that skipping breakfast won’t have a significant effect on weight loss. People who skip breakfast don’t feel hungrier in the afternoon. They don’t feel less energetic. And here’s the kicker: On average, people who skip breakfast consume 260 less calories each day, which meant they lost a couple pounds a month.

 Skipping breakfast has been linked to elevated blood pressure, higher levels of total and low-density lipoprotein cholesterol – known as “bad” cholesterol – and changes in appetite that cause people to overeat later in the day.

Things that Happens to your Body if you Skip Breakfast:

Here’s a breakdown of everything that may happen when you skip breakfast. Just be sure that if you do decide to eat something in the morning, it’s not any of the worst breakfast foods you should never start your day with.

1. Risks of Diseases:

Breakfast skippers have been found to have a higher risk of type 2 diabetes, higher risk of obesity due to insulin resistance and hormone regulation, as well as increased risk for heart attacks and hypertension.

2. Your Productivity Goes Up:

Some say that skipping breakfast can make you more compliant when it comes to adhering to their nutrition plans. For those who aren’t hungry upon waking, eating breakfast can feel forced and uncomfortable.

3. Your Cortisol Rises:

If you don’t eat breakfast, then cortisol levels will continue to increase to maintain blood glucose levels eventually causing insulin resistance that makes you more hungry throughout the day. The brain needs glucose to survive through the night and sometimes there isn’t enough stored glycogen in the liver to maintain adequate blood glucose levels.

4. Level of Acidity Increases:

Not eating breakfast can cause increased bouts of acidity. The body is mechanized to release acid in the stomach for digestion when the body feels hungry and needs fuel, if we starve or don’t eat for several hours it will surge up to the walls of the nearby areas like the stomach.

5. Headaches Or Migraine:

Lack of fuel such as glucose to the brain will lead to a decrease in the functioning of the brain cells which is why you may experience headaches or migraine.

6. Bad Breathe Comes:

As if bad breath wasn’t already a huge morning problem, your halitosis will only get worse when you skip breakfast. There’s nothing which can neutralize that morning odor when you don’t eat something first.


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