You’ll get “hangry”iStock/AnaBGD
When you’re hungry, you’re also apt to get angry more easily, and so avoiding your morning meal may make you grumpy. This is especially true if you’re skipping breakfast because you’re in a rush, and not because you truly don’t feel like eating. One study from the U.K. showed that men who had eaten breakfast had a more positive mood at the start of the test session, and felt calmer afterward, than those who hadn’t eaten breakfast. Weston says the drop in blood sugar caused by skipping a meal causes irritability, along with fatigue and headache that can further worsen your mood. “Serotonin and dopamine, also known as neurotransmitters, are chemicals produced in the brain to regulate feelings and mood,” Weston says. “There is a connection between food intake and the balance of neurotransmitters produced by the brain. Skipping meals puts stress on the body and stress affects dopamine and serotonin levels.” On the flip side, eating regularly supports happy feelings. Here are some of the best foods to eat when you’re hangry.
Your energy will dipiStock/geber86
Another reason skipping breakfast is linked to weight gain is that you have less energy for working out. If you’re feeling sluggish, you’re not going to want to hit the gym—and if you do, you may poop out in the middle of your session. Plus, once you finish a morning workout you’ll need to eat to refuel—so to get through the morning with a workout and no breakfast will leave you extra drained. According to information from the University of Wisconsin, breakfast should give you 25 percent of your daily energy, including high fiber and protein for fuel. If you don’t have time to cook eggs or make oatmeal, try a quick protein shake. These breakfast bowls are super-energizing.
You’ll have more cravings lateriStock/kontrec
A protein-packed start can help manage your appetite throughout the day. “Studies have shown that eating a breakfast with a substantial amount of protein (around 20 grams) has an impact on nutritional choices the rest of the day,” Weston says. “Because dietary protein suppresses appetite and provides satiety between meals, people who eat a high-protein breakfast tend to eat fewer calories overall during the day compared to people who eat a high-carbohydrate breakfast.” In general, we make worse food choices when we’re hungry, so feeling satisfied after breakfast can put you on the right track. But, if you are truly not hungry in the morning, it’s OK to listen to your body. Instead, “try eating something light, such as a piece of fruit with nut butter or no sugar-added yogurt,” Weston says. Try these food hacks for a healthier breakfast.