Of all breakfasts, the standard French breakfast is the most appealing to me. Like saying no, thank you to pains au chocolat, croissants, strawberry jam and a glass of orange juice (and yeah, a cigarette perhaps too) is a real struggle for me. That French breakfast might tastes the best, but in reality… is the worst. Sugar, gluten and more sugar… a disaster combo that has proven to be a no-no on the path to a healthier me.
So now that over 30 years of my nutrition history is thrown out the window, what do I do next?
Is having breakfast even a good idea?
On the one hand I heard so many times that breakfast is the most important meal of the day, that eating breakfast supposedly kick-starts your metabolism, replenishes your energy, helps you focus at work. Some say healthier people tend to have breakfast, and there are also claims about how having breakfast would help reducing risks of developing certain diseases.
But on the other hand have you heard of intermittent fasting? And the claim that reducing your eating window in a day could improve your metabolic health and perhaps even extend your lifespan? And often, breakfast is the meal to skip.
So what to do?
To help me see clearer, I have asked Audrey ARCHAMBAULT, Certified Nutrition, Holistic Health & Wellness Coach to help! Read her advice below.
“ Whether you eat breakfast or not, or delay your breakfast is a personal choice. The most important from my perspective is to know how to eat and drink balanced and healthy throughout the day in line with your health status, lifestyle, and level/type of activity (eg a diabetic, stressed mum, shift worker, person used to fast healthily, 9-5 worker doing strength training early morning will all have different needs and habits).
Hydrating yourself properly throughout the day is as important for your body to function, not less than 2-3L of filtered of kangen water a day +1L per hour of exercise as a guide. I suggest 1L water on empty stomach and wait at least 20-30mins before eating anything.
Skipping or delaying breakfast is a form of fasting which does not work for everyone. If you are diabetic or very stressed, it is important to get your blood sugar levels on to an even keel first.
Unfortunately I have seen many people drinking more coffee (or lattes) to feel full and alert which is very dehydrating too and crave but unhealthy foods, drinks and snack during “their eating window”. In fact, quite a few who came to see me for Fat/weight loss were doing this however multiple factors are often involved such as blood sugar balancing, sleep patterns, stress levels, physical activity. All I can say is that most of them ended up having breakfast (delayed or not) by the end of our work together and feeling better, stronger and more in control throughout the day for it.
If you don’t do intensive work-out in the morning, I usually suggest a proteins & fats based breakfast as it is perfect to stabilise blood sugar levels therefore reduce cravings, energy slumps, increase focus and keeps you full for longer.
Example could be: eggs on toast+avo and a (green/coconut) juice with no added sugar.
Some people love a nourishing smoothie on the go which is very gentle for the digestive system in which case make sure you include proteins and/or fats to stabilise blood sugar levels and keep you full. For a more filling brekkie, you can add oats to it.“
About Audrey ARCHAMBAULT
Certified Nutrition, Holistic Health & Wellness Coach, Life Coach & NLP/Time Line Therapy Practitioner.
A bit more about TRE
Time-restricted eating (TRE) is a form of intermittent fasting that allows a limited time to eat each day: Beginners go for 12:12 (12-eating window, followed by a strict fast for 12 hours), Go Getters for 14:10 and Pros for 16:8.
During these fasting hours nothing will spike insulin and it is only in the absence of insulin that we can burn fat. Humans are designed to switch between using glucose (carbohydrate) and fat for fuel. We put down body fat as an energy reserve so that when food is scarce, we can live off that for a while. When we eat carbohydrates, insulin is secreted and one of the things it does is stop fat-burning. If we keep topping up insulin, we will have a harder time losing body fat. Even now, as we sleep, we are burning fat, as the body needs fuel through the night as well. Extending the overnight fast simply allows us to burn some more.
Should everyone restrict their eating time?
TRE may not work for everyone. If you are diabetic or very stressed, it is important to get your blood sugar levels on to an even keel first and TRE is not recommended. If you have trouble with hormone balance (e.g. PMS, PCOS, menopausal symptoms), TRE may or may not work for you. Start with the Beginner version on just two non-consecutive days per week to see how you get on. If you have thyroid issues, speak to your health practitioner before trying out TRE.
Our Bangkok’s favorite all-day breakfast venues…
We count on you for deciding what suits you best! to break the fast early morning or wait until later…so here are our favorite options either way 🙂
Glorious breakfast at Brekkie
Want to share your breakfast routine and best Bangkok addresses with us? Please do so!