Starting your day with a high-protein breakfast can go far toward setting you up for sustained energy throughout the day. But the time at which you eat that meal may also have an effect on your metabolism and energy levels. So is there a best time to eat breakfast for metabolism?
“Anytime we eat a meal, we’re adding fuel to the fire of the metabolism, due to the thermic effect of food, which is the energy your body uses to digest, absorb, and process food,” explained Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans. “Also, eating within a few hours of waking helps to ‘wake up’ your metabolism, since it’s slowed during sleep each night.”
Meet the experts: Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans; Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com.
During sleep, your metabolic rate drops by about 15%, reaching a minimum in the early morning just before you wake up. However, the simple act of eating will send your metabolism spiking. Research shows that protein has the largest effect, since it requires the most energy to break down, with fiber and caffeine close behind. Along with eating a breakfast filled with these nutrients (see below for specific foods), incorporating strength training and/or high-intensity interval training into your workout regimen may also support a higher metabolic rate overall.
Still, when should you actually eat breakfast? Read on for the best time to eat to help jumpstart metabolism, plus what to include to ensure you’re filling your plate with the best foods to give you all-day energy.
When should you eat breakfast for a healthy metabolism?
The experts we consulted each gave a breakfast window between 30 minutes and two hours after waking up. Where you land within that window is all about what fits into your schedule. “The act of eating breakfast is what actually boosts metabolism,” said Davis. If you are making breakfast for your kids before school and eating with them, it may work best to have an early meal. But if you like to exercise on an empty stomach first thing in the morning, you likely won’t be eating until a little later, which is fine too. The most important thing is giving your body some fuel within the first few hours after waking up.
That said, there are some different perks you may experience depending on the time you eat breakfast that go beyond your metabolism.
Benefits of eating within 30 minutes to one hour of waking up
“As a cardiovascular dietitian, I recommend my clients start their day with breakfast within an hour of waking up,” said Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com. “Eating early can help jumpstart your metabolism, stabilize blood sugar and insulin levels, and support circadian rhythm. Eating early sends a signal to your body that it’s time to start using energy, which helps boost calorie burning. It also encourages your body’s natural hormonal and metabolic cycles for optimal digestion and energy balance.”
According to a review published in the journal Clocks & Sleep, eating an early breakfast that aligns with your body’s natural sleep-wake cycle may lower your risk of developing metabolic disorders, plus support healthy levels of hormones like melatonin and cortisol (especially when you also eat an early dinner). “Research shows that eating in alignment with your circadian rhythm naturally optimizes digestion, metabolism, insulin sensitivity, blood pressure regulation, and supports overall heart health,” Routhenstein said.
Benefits of eating within two hours of waking up
Eating breakfast within two hours of waking up is ideal if you like to start your day with a workout on an empty stomach, both Davis and Routhenstein said. “This gives your body time to fully wake up and allows you to eat when genuine hunger sets in,” Davis explained. “Having breakfast during this window can help support muscle recovery if you’ve just worked out, and keep energy levels steady through the late morning.”
If you prefer a slower morning routine that involves some journaling or meditation with a cup of tea or coffee, it’s also A-OK to have a slightly later breakfast.
Benefits of eating two hours or more after waking up
“For those who naturally don’t feel hungry right away or feel best on an intermittent fasting-style eating pattern, a later breakfast can be a good option,” said Davis. “Eating later essentially extends the overnight fast, which some research suggests may have a variety of health benefits, from weight loss to improved cognitive function.” A review published in The BMJ found that intermittent fasting, which typically involves extending your overnight fast to restrict your eating to a smaller window (i.e. only eating between 11 a.m. and 7 p.m.) or eating normally five days a week and only eating 500 calories two days a week, was as effective as traditional calorie-restricted diets for weight loss and improved markers of heart health like waist circumference, cholesterol, and triglyceride levels.
Still, Routhenstein cautioned that this approach may not be right for everyone (which is why it’s important to check with your healthcare provider before trying it). “Making a habit of delaying breakfast too long or skipping it entirely can impair glucose metabolism and increase hunger later, which may lead to overeating or poor food choices,” she said. Davis added that if you do eat a later breakfast, it had better be hearty. “The key is to make that first meal a balanced, nutrient-dense meal, especially if you’re eating so late in the day that you’re only having two full meals,” she said.
What to eat for breakfast to power metabolism
Ultimately, what you eat for breakfast is a bit more important than when you eat it, said Davis. Both dietitians agreed that you should try to fill your plate with these key nutrients in order to jumpstart your metabolism and set yourself up for an energized and successful day:
- Protein, such as eggs, Greek yogurt, cottage cheese, or protein powder in a smoothie
- Fiber-rich complex carbohydrates, like oatmeal, whole-grain toast, or berries
- Healthy fats, such as avocado, peanut butter, or nuts
“Balanced meals with a good source of lean protein, fiber-rich carbs, healthy fats, and colorful produce include key nutrients that provide steady energy levels and satiety,” Davis said.
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