by Lisa Nelson RD

When you eat breakfast in the morning do you find you are hungrier throughout the day? I recently had someone comment that this was what they experienced and for that reason they choose not to eat breakfast. So, let’s address why this may happen and what you can do if you find that eating breakfast increases your hunger.

First of all, there are two potential reasons breakfast can increase your hunger later in the morning:

1. Higher Metabolism
When you do not eat breakfast the body naturally adapts and conserves energy by slowing your metabolism and decreasing hunger. This adaptive function can lead to bad habits of not eating breakfast, also skipping lunch because you just don’t feel hungry, and then not eating your first meal until the middle of the afternoon. The major benefit of eating a healthy breakfast is to jumpstart your metabolism so you burn more calories throughout the day to promote weight loss. This elevated metabolic rate may cause feelings of hunger midmorning. It is okay to satisfy this hunger with a small snack, such as a handful of mixed nuts.

2. High Carbohydrate Breakfast
Now the second potential reason you may feel hungry after eating breakfast may be due to a poor breakfast selection. If you are eating a breakfast high in carbohydrates and low in protein you may experience a blood sugar drop that leads to feelings of low blood sugar (dizziness, weakness). Examples of high carbohydrate breakfasts that are low in protein include toast with jelly or a bowl of cereal with a glass of juice.

You can counteract this second cause of midmorning hunger by adjusting your breakfast choices. Select 100% whole grain toast with peanut butter, scrambled egg whites with cheese and a slice of 100% whole grain toast, cottage cheese with fruit, or a cereal high in fiber that includes sliced almonds or nuts for protein.

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About the blogger:

Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”