5 Worst Breakfast Habits That Slow Your Metabolism – Don’t Eat This That

As soon as you take a bite of your favorite food and/or a sip of your favorite drink, your body starts converting these substances into energy that it can use. This process is called metabolism.

Metabolism is almost always discussed alongside weight loss or weight management, but it can get overwhelming if we don’t know how to keep our metabolism at healthy levels.

One of the main ways you can boost your metabolism is by following a healthy diet. To learn more about this, we spoke to some dieticians to get them thinking about common breakfast habits that could slow your metabolism.

Read on for the worst breakfast habits for metabolism. Then check out what science says about the best foods for belly fat.


“While many people think that skipping breakfast is better for your metabolism, nothing could be further from the truth,” says Amy Goodson, MS, RD, CSA, LD author of The Sports Nutrition Playbook and member of our Medical Expert Board. “Think of a fire. To keep it burning, you have to light it. Then you add small amounts of wood every few hours to keep it burning. The same goes for your metabolism! You want to jump start it in the morning with a high-fiber carbohydrate and protein, add small meals and snacks throughout the day to keep the fire burning.”

According to a recent review published in nutrientsavoiding breakfast has been found to interrupt the body’s circadian rhythm, which is known to negatively affect your metabolism and overall health.

If you need some inspiration for an easy breakfast to make, “think eggs, whole-wheat toast, and milk or oatmeal with nuts, seeds, and nut butter paired with Greek yogurt to start the day,” Goodson says.

Krispy Kreme glazed donut

“If you eat too much added sugar in the morning, your blood sugar will rise and then stop,” says Lisa Young, PhD, RDNauthor of Finally full, finally slim and member of our medical expert council.

Added sugars, especially in the form of sugary drinks, have been shown to slow metabolism as well. In a study published in the European Journal of Clinical Nutritionfound that participants who were considered overweight and consumed large amounts of sugary drinks saw a drop in their metabolism.

“The healthiest breakfast for your metabolism involves combining nutrients and creating the perfect pair,” says Dr. young. “For example, protein, healthy carbohydrates and good fats like this meal an omelet and adding vegetables and tomato, or avocado for healthy fat on a slice of whole wheat toast.”

RELATED: 26 Worst Habits That Slow Your Metabolism, Science Says

toast bread

Along the same lines as not starting your day with added sugars, Goodson warns that starting your morning with only carbohydrates of any type can still cause a spike in blood sugar.

Your body needs carbohydrates for energy, but eating them alone can often spike your blood sugar, causing it to drop later, causing you to have an energy crash. When your blood sugar drops, people often crave sugar and it puts them on a blood sugar roller coaster for the rest of the day,” she says.

Instead of just eating carbs, Goodson suggests balancing your breakfast with protein. “Protein helps you feel full faster and stay full longer after a meal because, compared to carbohydrates and fat, it takes the longest to break down,” Goodson says, “and although the thermic effect of food does not burn calories “It does burn some, and protein boosts that calorie-burning system. So, adding protein can help revitalize that metabolic process.”

eat on the go

“So many people think they should eat something light for breakfast and save their calories for the rest of the day! That’s metabolism, no,” Goodson says. “Instead, the goal is to kick-start your metabolism in the morning by ‘lighting the fire,’ then continuously adding small amounts of wood (known as food) to keep it burning throughout the day.”

Instead of eating your smallest meal at the start of the day and eating larger meals later, try eating a full, satisfying meal for breakfast that will keep you going for the rest of the day.

“And usually when people start the day with a high-fiber, high-protein breakfast, they tend to eat less at night and avoid some of that evening hunger,” Goodson says.

RELATED: 9 High-Protein Breakfast Ideas to Help You Lose Weight

sporty woman who drinks too much water

Another unhealthy habit many of us have is forgetting to stay hydrated first thing in the morning.

“Your body needs water to function at a cellular level, so when you’re dehydrated, your metabolism slows down,” says Kaleigh McMordie, MCN, RDN. “Make sure to add a drink, be it water, coffee, tea, or juice, to your breakfast. Better yet, drink a glass of water first thing in the morning to avoid dehydration.

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