To Eat Breakfast or Not to Eat Breakfast?
Do you eat Breakfast every morning?
That is a relative question though, really. Breakfast means one thing – you are breaking a fast (Break-Fast). So, really, even if you are having your first meal at noon, this would still be “breakfast” because it is the first time you are breaking your fast.
So, the better question – what time is your first meal of the day? What time should you actually have your first meal of the day?
Is intermittent fasting the right option? If so, for how long? 16 hours? 20 hours?
Is a 14 hour fast the right option? Is an 8 hour fast a better option?
How in the world are you supposed to know?!
A few things to think about…
- Are you hungry when you wake up in the morning?
- Are you waking up between 2-4AM at night?
- Are you crashing around 2-3PM in the afternoon when it comes to energy?
- Do you have a history of a “high blood sugar” or “low blood sugar” reading?
- Do you have brain fog?
- Are you exhausted in the morning until you have your caffeine?
- Have you had your Hemoglobin A1c or Insulin level checked?
- Is your Triglyercide level above 100?
- Do you crave sugar (or carbohydrates such as chips, bread, potatoes, fries, etc) mid afternoon or after dinner?
Standard Intermittent Fasting generally follows an 8 hour eating window – meaning you consume your meals and snacks all within an 8 hour period, then you fast without any food or drinks (except for water and black coffee) for a 16 hour period. The initial thought process is to control eating, control caloric intake, and to improve weight loss.
I agree – it is controlled. It has a standard. It helps those who work well with limitations and guidelines. However, intermittent fasting is not a standard that works for most people.
If you are struggling with brain fog, reduced appetite in the morning, and waking up between 2-4AM, intermittent fasting is likely not a good option for you.
If you are having cravings for sugar or carbohydrates mid afternoon or after dinner, struggling with your energy around 2-3PM, and/or have brain fog most days, then intermittent fasting is likely not a good option for you.
If you have been told your blood sugar is “high” or “low”, your Hemoglobin A1c is above 5.4%, your triglyceride level is above 100, or your serum Insulin level is above 6, then intermittent fasting is NOT for you.
These symptoms that I have discussed are commonly associated with a metabolic dysfunction called Insulin Resistance in which your body is not metabolizing carbohydrates and sugar efficiently. In this case, the body actually needs more consistent protein to stabilize blood sugar levels. More consistent protein means a lean protein source every 2-3 hours during the time period that we are awake.
Fasting for a 16 hour period is too long for blood sugar levels to start to dip. When blood sugar levels dip, the fight or flight response in the body takes over to regulate blood sugar to keep the body safe. Cortisol levels will elevate which can stimulate blood sugar. Insulin is a hormone from the pancreas that also responds. Cortisol is a steroid hormone from our adrenal glands that increases blood sugar but also causes the body to hold onto fat, affects our sleep, cravings, and vitamin levels, especially when it is chronically stimulated.
Eating within an 8 hour period is typically not long enough to consume enough lean protein for an individual to stabilize blood sugar levels for a 16 hour fasted period. Additionally, the body can only metabolize so much protein per sitting – so cramming an entire “day’s worth of protein” into 8 hours is typically not efficient.
Upon waking, we should first consume 16 ounces of room temperature water to detoxify the body, stimulate the brain, and stimulate our metabolism. Then, consuming lean and adequate protein within 1-2 hours of waking to fully stimulate the metabolism and fat burning process. This also allows blood sugar stability to start right away in the morning.
Breakfast, or your first meal of protein within 1-2 hours of waking, does not necessarily have to be whole foods such as eggs. Certainly if you are not “hungry” start out with liquid protein options.
After your breakfast, then consuming a lean and adequate protein every 2-3 hours per day is vital to maintain that proper blood sugar stability, metabolic boost to burn fat, and energy to our cells.
IN GENERAL – read that again – GENERAL – for the general population, the most optimal “fasting” time between your last meal or snack of the day and the first meal of the morning should be between 12-14 hours.
Our body needs fuel. Our body needs “gasoline” to function. Protein is our most optimal and efficient source of protein.
Don’t forget your fiber – your cooked vegetables – and your proper hydration! That is another topic that we can dive into (and have on prior blogs), but for now, stay mindful of lean protein (does not have to be animal based) every 2-3 hours, cooked vegetables with every meal, and water ALL DAY LONG.
Jenni Berman
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