{"id":218229,"date":"2020-08-17T14:22:00","date_gmt":"2020-08-17T12:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218229"},"modified":"2021-02-09T11:51:04","modified_gmt":"2021-02-09T10:51:04","slug":"is-breakfast-the-basis-of-the-day-or-an-old-myth","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/","title":{"rendered":"Is breakfast the basis of the day or an old myth?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#Breakfast_and_weight_loss\" title=\"Breakfast and weight loss\">Breakfast and weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#Breakfast_and_energy_level\" title=\"Breakfast and energy level\">Breakfast and energy level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#Listen_to_your_body\" title=\"Listen to your body\">Listen to your body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#Ideas_for_healthy_breakfast\" title=\"Ideas for healthy breakfast\">Ideas for healthy breakfast<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>In<strong> the field of \u200b\u200bnutrition and a balanced diet<\/strong>, there has long been a dilemma as to <strong>whether breakfast is really the most important meal of the day.<\/strong>Some studies claim that <strong>breakfast is the basis for energy replenishment after sleep<\/strong>, while others rely on facts proving their<strong> inefficiency in weight loss.<\/strong> In addition, some experts argue that<strong> the importance of breakfast is related to the growing market for breakfast mixes, flakes and cereals.<\/strong>Companies that offer such products declare that breakfast is the basis of the day and without them you should not even go out on the street.<strong> So, what is the reality?<\/strong> Is breakfast a necessary start of the day or just <strong>a simple marketing trick?<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg\" alt=\"Is breakfast the basis of the day or an old myth?\" class=\"wp-image-177325\" width=\"843\" height=\"562\" title=\"Is breakfast the basis of the day or an old myth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Breakfast_and_weight_loss\"><\/span><strong>Breakfast and weight loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most common benefit associated with eating breakfast is its reputed <strong>beneficial effect<\/strong> <strong>on weight loss<\/strong>. On the contrary, their omission is said to have<strong> negative effects on body weight<\/strong> and can cause obesity. In reality, it is not so much about whether <strong>you miss breakfast or not,<\/strong> the important thing is<strong> what you choose as your first meal of the day.<\/strong> It makes a difference whether you<strong> replenish your energy<\/strong> in the morning <strong>with a balanced breakfast,<\/strong> or fatty or sweet dishes. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177286\" width=\"843\" height=\"562\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>However, let\u2019s look at what<strong> renowned studies have said about these claims<\/strong>. One such study, which analyzed the health data of<strong> 50,000 people over seven years,<\/strong> focused on how <strong>is size of the breakfast portion related to BMI levels.<\/strong> The researchers found that those who made breakfast <strong>the most hearty meal of the day had a lower body mass index<\/strong> (BMI) than those who ate <strong>more hearty lunch or dinner.<\/strong> They justified this by saying that breakfast <strong>helps to increase the feeling of fullness during the day<\/strong>, which significantly reduces <strong>the subsequent daily calorie intake.<\/strong> Another study confirmed this effect \u2013 people who <strong>skipped<\/strong> <strong>breakfast<\/strong> or enjoyed an unsatisfactory portion of breakfast <strong>tended to overeat at lunch and dinner. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, they found out that<strong> heavier breakfasts help improve the quality of the diet,<\/strong> as breakfast meals tend to <strong>contain more nutrients and fiber.<\/strong> Of course, it all depends on what you choose for breakfast. If it is heavy and fatty bacon or sweet croissants, the effect may be the opposite. However, if you reach for <strong>hearty, nutrient-filled flakes or eggs,<\/strong> you can achieve several benefits. Having regular healthy meals for breakfast will help <strong>improve<\/strong> your<strong> insulin sensitivity<\/strong> and reduce the risk of developing diabetes. However, such studies still <strong>need to be taken easy <\/strong>\u2013 many times they<strong> do not take into account the individual lifestyle of the participants or the choice of foods<\/strong> that play an important role in weight control. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177299\" width=\"843\" height=\"617\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>For example, a team of scientists from Monash University in Melbourne, Australia, <strong>analyzed 13 randomized controlled trials in the field of having breakfast.<\/strong> A meta-analysis of the results found that <strong>participants<\/strong> who <strong>ate breakfast had a higher total daily energy intake<\/strong> than participants who did not eat breakfast. Thus, on the contrary, this study suggests that<strong> adding breakfast may not be a good weight loss strategy.<\/strong> However, further high-quality randomized controlled trials are needed to examine the role of breakfast in weight control. The only way to find out if breakfast <strong>plays a positive role in weight loss<\/strong> is to examine the choice of specific foods and their effects. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marion Nestle, PhD,<strong> a professor of nutrition, food studies and public health at the University of New York<\/strong>, points out that many studies that <strong>prove the positives of breakfast<\/strong> were funded by<em> Cereal Partners Worldwide,<\/em> which is affiliated with <em>Nestl\u00e9<\/em> and <em>General Mills.<\/em> That is, companies that <strong>produce breakfast cereals and benefit from their sale. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h3>\n\n\n\n<p>Breakfast <strong>can<\/strong> really<strong> help you lose weight<\/strong>, but it\u2019s not because of their timing. It\u2019s more about <strong>what foods you choose for breakfast.<\/strong> If it is a hearty breakfast with<strong> a balanced ratio of carbohydrates, proteins and fats,<\/strong> you can achieve<strong> a sufficient feeling of fullness,<\/strong> which will result in<strong> less overeating during the day.<\/strong> However, if you skip breakfast, <strong>you do not have to worry about obesity.<\/strong> It is always necessary to <strong>monitor your total energy intake during the day.<\/strong>&nbsp;That is what is responsible for your<strong> weight gain or loss.<\/strong> Don\u2019t focus<strong> on when you eat, but what you eat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177273\" width=\"843\" height=\"562\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Breakfast_and_energy_level\"><\/span><strong>Breakfast and energy level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>The source of energy in the body is glucose,<\/strong> which we obtain from carbohydrates. It is then <strong>broken down into glycogen<\/strong> in the body and stored as energy and fat. Most glycogen is <strong>stored in the liver and to a lesser extent in the muscles.<\/strong> As<strong> we cannot build up a long-term supply of glycogen<\/strong>, we must take it regularly, always after it has been depleted. This usually occurs after <strong>exercise or any other physical activity, during fasting or during sleep. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg\" alt=\"Breakfast and energy level\" class=\"wp-image-177260\" width=\"792\" height=\"843\" title=\"Breakfast and energy level\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg 1056w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-376x400.jpg 376w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1443x1536.jpg 1443w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min.jpg 1864w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure><\/div>\n\n\n\n<p>Overnight, the liver breaks down glucose and releases it into the bloodstream as glycogen to <strong>keep blood sugar levels stable.<\/strong> During sleep, the liver ensures that your brain has <strong>enough energy to function.<\/strong> Therefore, when you wake up in the morning, your <strong>glycogen levels in your body are low<\/strong> and should be<strong> replenished immediately.<\/strong> As soon as all the energy is consumed, the body begins <strong>to break down fatty acids instead of glycogen.<\/strong>However, in the absence of carbohydrates, <strong>fatty acids are only partially oxidized,<\/strong> which can significantly <strong>reduce your energy levels<\/strong>. This is the main reason why you should supply your stomach after waking-up with foods,<strong> especially rich in healthy carbohydrates and fiber,<\/strong> and avoid <strong>heavy fatty foods. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In one study,<strong> several dozen participants were divided into two groups<\/strong>, one consuming a <strong>carbohydrate and fiber-rich breakfast<\/strong> in the morning and the other <strong>not eating breakfast at all.<\/strong> Subjects were then monitored for several hours. The study concluded that those who did not have breakfast performed<strong> worse on memory tests and felt more exhausted<\/strong> than those who had breakfast. Several studies support this hypothesis that <strong>routine skipping breakfast was associated with reduced physical activity,<\/strong> especially before lunch. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another randomized study looked at participants who<strong> ate breakfast<\/strong> for one week<strong> and missed it for another.<\/strong> It monitored their food intake using<strong> food diaries<\/strong> and <strong>energy expenditure was assessed using pedometers and heart rate monitors.<\/strong> For all participants, daily energy levels <strong>did not differ<\/strong>between the two experimental weeks. The study showed that<strong> the total energy intake changed only minimally in 24 hours.<\/strong> However, it should be emphasized that <strong>participants consumed different types of food during the study<\/strong>; if they focused on only<strong> one specific energy-rich food,<\/strong> the results could<strong> differ more significantly. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, another study focused on<strong> specific types of food<\/strong> consumed for breakfast and their <strong>impact on energy levels.<\/strong> <strong>Foods with a lower glycemic index (GI) and a higher protein content<\/strong> at breakfast have been found to be associated<strong> with higher energy levels.<\/strong> Based on this, researchers recommend that <strong>breakfasts have a low GI and a high protein content. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h3>\n\n\n\n<p>Regular breakfast<strong> can affect the level of energy<\/strong> in our body. However, it is also true that there is a difference in<strong> what source you use to replenish your energy.<\/strong> If you choose <strong>sweet foods full of simple sugars or fructose<\/strong> for breakfast, your energy levels <strong>will be depleted very quickly.<\/strong> Conversely, if you focus on a <strong>balanced ratio of nutrients and foods with a low glycemic index,<\/strong> you may<strong> feel more vital in the morning.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg\" alt=\"choose breakfast enriched with carbohydrates and fiber\" class=\"wp-image-177247\" width=\"843\" height=\"562\" title=\"choose breakfast enriched with carbohydrates and fiber\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min.jpg 1932w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Listen_to_your_body\"><\/span><strong>Listen to your body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Still not sure if breakfast is<strong> the most important meal of the day?<\/strong> As studies<strong> differ in opinion<\/strong> and each provides<strong> irrefutable evidence,<\/strong> do not rely on them, but <strong>listen to your body.<\/strong> Ultimately, you must decide <strong>which eating habit is best for you.<\/strong> Whether you decide<strong> to have breakfast or skip breakfast from your menu,<\/strong> you should not forget about your<strong> total daily energy intake.<\/strong> You can easily find it out using <strong>online calculators<\/strong>, but on average it ranges from 2000 to 2500 calories, depending on gender, age and physical activity. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg\" alt=\"Listen to your body\" class=\"wp-image-177234\" width=\"843\" height=\"563\" title=\"Listen to your body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>If <strong>you fulfill your energy intake<\/strong>, you do not have to worry about gaining weight. Conversely, if you want to lose weight, you should focus on<strong> the caloric deficit,<\/strong> during which your <strong>daily expenditure<\/strong> must be<strong> higher than your income<\/strong>. At the same time, you should make sure that your daily diet<strong> contains a sufficient amount of important nutrients \u2013 carbohydrates, proteins, fats and fiber.<\/strong> Only in this way <strong>will you achieve all your goals in the area of \u200b\u200bdiet and weight loss.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ideas_for_healthy_breakfast\"><\/span><strong>Ideas for healthy breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019re worried about<strong> which foods are best<\/strong> for a healthy and balanced breakfast, here are some tips: <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Choose whole-grain foods \u2013 <\/strong>whole-grain cereals and bread with high-fiber content can help maintain optimal blood sugar levels and prevent a drop in energy in the morning. You can choose from a wide range of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cereals<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flakes<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cereals and muesli<\/a>, or prepare hearty&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridges<\/a>. However, when choosing cereals, take a good look at the nutritional table and composition. If they contain the following basic information, they are just right for you:<strong> 5 g or more of fiber per serving, less than 300 mg of sodium per serving, less than 5 g of sugar per serving, the cereal is listed as the first item in the list of ingredients.<\/strong><\/li><li><ul>\r\n \t<li><strong>Choose foods with a higher protein content<\/strong> \u2013 a great choice is Greek yogurt, which contains more protein than regular yogurt. You can also reach for&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eggs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eggs<\/a>&nbsp;or various types of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butters<\/a>, which are also full of healthy fats.<\/li>\r\n<\/ul><\/li><li><strong>Smoothie as a great breakfast choice<\/strong> \u2013 they are quick, easy to prepare and with a selection of the right foods they also serve as an excellent source of nutrients. Combine&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fruits<\/a>, juice, cereals or other ingredients, mix them and your&nbsp; refreshing breakfast is ready. For inspiration, see our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-recipes-for-the-most-popular-smoothie-drinks\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">list of the best smoothie recipes<\/a>&nbsp;for a healthy breakfast.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41035,36388,36643,28621,33121,33112\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg\" alt=\"Ideas for healthy breakfast\" class=\"wp-image-177312\" width=\"843\" height=\"632\" title=\"Ideas for healthy breakfast\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>For even more inspiration, check out our article on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/9-breakfast-tips-you-can-prepare-in-advance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 breakfast tips that you can prepare in advance<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We believe that our article on whether<strong> breakfast is really the most important meal of the day<\/strong> answered all your questions. Do you belong to people who<strong> don\u2019t have breakfast or to those who can\u2019t imagine starting their day differently?<\/strong> Share your experiences in the comments, and don\u2019t forget to <strong>share<\/strong> our article.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To have a breakfast or not? This is a question that many people are looking for answers to. Our grandmothers have already claimed that breakfast is the basis of the day, it will give you energy, and there is nothing better than eating to satiety after waking up. We therefore looked at what is true about the statement &#8220;breakfast is the most important meal of the day&#8221;.<\/p>\n","protected":false},"author":22,"featured_media":177405,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6521,7619,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-218229","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-energy","9":"tag-health","10":"tag-nutrition","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is breakfast the basis of the day or an old myth? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Is breakfast really the basis of the day? Read what is true about having breakfast regularly and its effect on weight loss or optimal diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is breakfast the basis of the day or an old myth? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Is breakfast really the basis of the day? Read what is true about having breakfast regularly and its effect on weight loss or optimal diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-17T12:22:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-09T10:51:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Is breakfast the basis of the day or an old myth?\",\"datePublished\":\"2020-08-17T12:22:00+00:00\",\"dateModified\":\"2021-02-09T10:51:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\"},\"wordCount\":1724,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"keywords\":[\"energy\",\"health\",\"nutrition\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\",\"name\":\"Is breakfast the basis of the day or an old myth? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"datePublished\":\"2020-08-17T12:22:00+00:00\",\"dateModified\":\"2021-02-09T10:51:04+00:00\",\"description\":\"Is breakfast really the basis of the day? 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