5 Worst Breakfast Habits That Slow Your Metabolism – Eat This, Not That

As soon as you take a bite of your favorite food and/or a sip of your favorite drink, your body starts working to convert these substances into energy it can use. This process is called metabolism.

Metabolism is almost always discussed alongside weight loss or weight management, but it can start to feel overwhelming if we don’t know how. keep our metabolism at a healthy level.

One of the main ways you can boost your metabolism is by maintaining a healthy diet. To find out even more about this, we spoke with a few dietitians to ask them to look into common breakfast habits that could be slowing down your metabolism.

Read on for the worst breakfast habits for metabolism. So check out What science says about the best foods for belly fat.


“While many people think that skipping breakfast is better for your metabolism, nothing could be further from the truth,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Handbook and member of our Medical Expert Plank. “Think of a fire. For it to start burning, you have to light it. Then you add small amounts of wood every two hours to keep it lit. The same goes for your metabolism! You want to start in the morning with fiber-rich carbs and protein, then add small meals and snacks throughout the day to keep the fire going.”

According to a recent review published in Nutrientsavoiding breakfast has been found to interrupt the body’s circadian rhythm, which is known to negatively impact your metabolism and overall health.

If you need inspiration for a easy breakfast to make, “consider eggs, whole-grain toast, and milk or oatmeal with nuts, seeds, and nut butter paired with Greek yogurt to start the day,” Goodson says.

Krispy Kreme Glazed Donut

“When you eat too much added sugar in the morning, your blood sugar rises and then stops,” explains Lisa Young, Ph.D., RDNauthor of Finally full, finally thin and a member of our Medical Expert Council.

Added sugar, especially in the form of sugary drinks, has been shown to also slow metabolism. In a study published in the European Journal of Clinical Nutritionit was found that participants considered overweight and consuming large amounts of sugary drinks saw a decrease in their metabolism.

“The healthiest breakfasts for your metabolism involve combining nutrients and creating the perfect pair,” says Dr. Young. “For example, including protein, healthy carbs, and good fats like this meal an omelet and adding greens and tomatoes, or including avocado for healthy fats on a slice of whole-grain toast.”

RELATED: 26 worst habits that slow down your metabolism, according to science

toast bread

Along the same lines of not starting your day with added sugarsGoodson warns that starting your morning with only carbs of any type can still cause blood sugar levels to spike.

Although your body needs carbs for energy, if you eat them alone they can often spike your blood sugar, causing it to drop later, setting you up for an energy crash. When your blood sugar drops, people often crave sugar and that puts them on a blood sugar roller coaster for the rest of the day,” she says.

Instead of just eating carbs, Goodson suggests balance your breakfast with proteins. “Protein helps you feel full faster and stay full longer after a meal because, compared to carbohydrates and fats, it takes longer to break down,” Goodson explains, “and although the thermic effect Food doesn’t burn calories, it burns calories, and protein speeds up this calorie burning system, so adding protein can help speed up this metabolic process.

eat fast

“So many people think they should eat something light for breakfast and save the calories for the rest of the day! That’s metabolism no-no,” Goodson says. “Instead, the goal is to speed up your metabolism in the morning by ‘starting the fire’ and then continuously adding small amounts of wood (i.e. food) to get it all burning. throughout the day.”

Instead of eating your smallest meal at the start of the day and eating larger meals later, try eating a complete and satisfying meal for breakfast which will set you up for success for the rest of the day.

“And generally, when people start the day with a high-fiber, high-protein breakfast, they tend to eat less in the evening and avoid some of those evening cravings,” Goodson says.

RELATED: 9 protein-rich breakfast ideas to help you lose weight

athletic woman drinking too much water

Another unhealthy habit many of us have is forgetting to stay hydrated first thing in the morning.

“Your body needs water to function at the cellular level, so when you’re dehydrated, your metabolism becomes slow,” explains Kaleigh McMordieMCN, RDN. “Make sure to include a drink, whether water, coffee, tea or juice, with your breakfast. Better yet, drink a glass of water first thing in the morning to avoid dehydration.

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