Mom always told you that breakfast is the most important meal of the day. She was right. This is particularly true if you're trying to lose weight. Studies have shown that people who eat breakfast are generally thinner than those who skip. Believe me, I understand a dieter's rationale for skipping breakfast. They think that they'll be "saving" calories for later. Not only does that plan usually backfire (since you get so ravenous later that you end up overeating) but eating breakfast makes your body more efficient in losing fat.
Let's break it down: You've just been asleep for 7-9 hours and haven't eaten anything for at least that long, most likely a couple of hours more. Right now you're body is in starvation mode. You're blood sugar (aka glucose) levels have plummeted and your metabolism has slowed to a crawl. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. "Breaking the fast" by eating breakfast will rev up your fat burning ability.
Eating a little complex carbohydrates is important since the body requires them to utilize fat. However, it is also crucial to eat some protein too. The body requires protein approximately every 8 hours (athletes and those who train a lot require more) or else it starts to eat its' own muscle mass for fuel. Less muscle mass= lowered metabolism and increased body fat. By not eating after a night's sleep, you are unknowingly aiding in this process, and losing the lean muscle you've worked hard to build up.
What should you eat? Like I just mentioned, protein and a little complex carbs is the way to go. If you're not used to eating breakfast start of with a small amount and you will get used to it in no time. Here are some great suggestions:
* 1 cup of Greek yogurt and 1/2 cup berries
* 2 whole eggs an 1 piece of whole grain bread (Ezekiel 4:9 is my personal recommendation)
* Omelette made with 1 whole egg and 3 extra whites, peppers, onions, mushrooms, spinach & topped with a sprinkle of cheese and avocado
* 1/2 cottage cheese with 1/2 handful of nuts
* 1 cup cooked steel-cut oats and 1 cup 1% or skim milk
* Protein shake made with whey protein powder, 1/2 cup berries, 2 tbs ground flax seeds, water
As you can see you don't have to eat a Denny's Grand Slam breakfast (and please don't!) to get your metabolism off to the right start. Just 200-300 calories will do you just fine :-)