Do you find yourself with no appetite in the morning and feel like skipping breakfast? Do you often skip breakfast, yet drink a few cups of coffee to get yourself going? Believe it or not, skipping breakfast is very common and something I deal with all the time with clients. I’ve even dealt with this issue myself in the past. I’d like to discuss why people feel like skipping breakfast and how to combat this issue.
Skipping breakfast is a terrible habit to get into that creates a vicious cycle and is terrible for blood sugar. When blood sugar is out of whack all the other hormones fall out of whack too. There could be several possible physiological reasons why you find yourself wanting to skip breakfast. In some cases, it’s just a matter of lack of planning or being too busy. Let’s discuss the possible health implications a bit further.
4 Reasons You May Feel Like Skipping Breakfast
- Digestive Issues
- Eating Too Late At Night
- Adrenal Fatigue/Low Cortisol
This can be a sign of the need for hydrochloric acid or pancreatic enzymes. For example; someone who is used to eating a large dinner at night – maybe didn’t chew properly or eat in a relaxed state or even ate at a later hour – this pattern causes the food to stay in the digestive system for a longer period of time. In the morning the food is still digesting in the gut which causes the lack of hunger.
Ideally you want to eat within an 8 hour window daily. Finish your last meal 2 hours before sunset. Remember to eat a BIG breakfast, medium lunch and not so heavy of a dinner. Most of us have it all backwards. We barely eat breakfast, we’re too busy for lunch so it’s usually light and then by dinner we are famished -so what happens? We eat a huge meal, and we eat it fast because we are so hungry and likely our blood sugar is dipping. This is a vicious cycle for most people.
Eating Too Late At Night
This is another issue -some people eat late night snacks, or maybe they go out for drinks and eat munchies or watch TV until late and want popcorn. This plays into the problem as well. Eating too close to bed time raises body temperature, increases blood sugar and insulin and prevents the release of melatonin. It also cuts down on growth hormone release. All of this interferes with your sleep quality. And if it deprives you of sleep that will only lead to more cravings the next day. Stop eating late at night and eat more satiating meals/snacks during the day that include good fats
Go back to the very basics of what supports good digestion – remember to eat slowly, be relaxed and chew your food well. If you are still finding you aren’t hungry for breakfast after adapting your eating habits and eating times – then perhaps your lack of appetite is due to blood sugar imbalances.
Hypoglycemia with a glycogen storage problem can cause one to not be hungry but need several cups of coffee to get their blood sugar up. This is from a lack of, or abnormal functioning of, one of the enzymes involved in the conversion of glucose to glycogen or the breakdown of glycogen back into glucose. So, if you are someone who still experience hypoglycemia even on a blood sugar friendly diet and have worked to get your sleep in order and heal your adrenals – you could have a glycogen storage issue. In this case, eating will be critical and not only that but eating on a schedule along with making sure to get protein/fat and some amount of low-glycemic carbs. Read More: How Does Your Blood Sugar Work?
Often people with hypoglycemia also have adrenal fatigue and low cortisol.
Adrenal Fatigue/Low Cortisol
Healthy levels of cortisol actually increase our appetite. Folks with adrenal fatigue often find they have low morning cortisol levels. This makes it difficult to have an appetite at all. Often these same people have a night time cortisol that is high making their evening appetite bigger thus causing the problems I mentioned above. If you have adrenal fatigue or hypoglycemia and find you do not have an appetite for breakfast – you may have to MAKE yourself eat anyway. Then seek help and work with a practitioner to get your cortisol levels back on track.
There are times when one can fast for breakfast and it is okay to do so. But as a rule, skipping breakfast on a regular basis is not a good idea for most everyone. I personally think once your blood sugar is regulated, and your cortisol/DHEA ratios are repaired and functioning properly that eating breakfast a bit later in the day is okay. It gives your body a chance to do a little bit of intermittant fasting (but not everyone can tolerate intermittent fasting). Eating within an 8 hour window daily is a good way to help balance your body’s natural circadian rhythm and get your blood sugar/cortisol on track. However, if you have deeper adrenal fatigue paired with hypoglycemia, you will need to eat something within one hour of waking (no later than 2 hours) until you recover your circadian rhythm and cortisol/DHEA ratios and are able to maintain them.
Here are several wonderful breakfast recipes and ideas you can use to ensure you start your day off nourished, as well as keep your blood sugar and adrenals happy. Please don’t allow yourself to skip breakfast, even if you don’t want to eat. Those with adrenal fatigue/low cortisol/hypoglycemia really MUST not skip breakfast. At first it may feel uncomfortable and seem difficult, but once you establish a routine breakfast you will start to feel so much better.
- Dark Cherry Cacao Kiss Smoothie – Divine Health From The Inside Out
- BLT Breakfast Bake – The Happy Healthnut
- 6 Muffin Recipes Fit For A Diabetic – Deductive Seasonings (serve with a side of soft boiled eggs or sausage)
- Wilted Baby Spinach – The Curious Coconut (as a side for eggs or sausage)
- Brazilian Garlicky Collard Greens – The Curious Coconut (paired with fried eggs or sausage)
- Homemade Sausage Recipe (super easy) – Wellness and Workouts
- Sweet Potato & Greens Breakfast Saute – Raising Generation Nourished (top with a fried egg)
- Gluten-Free Zucchini Muffin in a Mug – Simply Healthy Home (makes one serving -bake it while you get ready for work)
- Paleo Quiche with Chorizo and Spinach – Everday Maven (Make once ahead for 8 servings total)
- Fritatta For Days – The Coconut Frontier
- Steamed Beet Greens & Fried Eggs – Traditional Foods
- Bacon and Egg Cups – Pickle Me Too
- Chicken and Spinach Breakfast Sausage – Easy Natural Food
- Mushroom & Cheddar Crustless Quiche – Nourished and Nurtured
- Egg Roll-Up Breakfast Burrito – Laurel of Leaves
- Ham Wrap Breakfast Tacos – GAPS Diet Journey
- Never Be Bored By Eggs Again (lots of ideas and recipes) – GNOWFGLINS
- Ginger Curry Acorn Squash Hash – Thoughtful Cave Dad
- Poached Eggs Over Zucchini Hash – The Organic Kitchen
- Oven Breakfast In A Ramekin – Scratch Mommy
- Curried Deviled Eggs – Divine Health From The Inside Out
- Homemade Protein Shake Alternative – Divine Health From The Inside Out
- Coconut Berry Smoothie – Divine Health From The Inside Out
- Smoked Salmon Lettuce Wraps – Divine Health From The Inside Out
- Hearty Breakfast Casserole – Divine Health From The Inside Out
- Hot N Creamy Pumpkin Flax Cereal – Raia’s Recipes
- Leftovers Frittata – Real Food RN
- Shakshuka (Eggs Baked in Tomato Sauce) – Economies of Kale
- Grain-Free Granola – Intoxicated On Life
- Homemade Breakfast Sausage – Intoxicated On Life
- Gluten Free Cheesy Biscuits – Intoxicated On Life
- Spinach and Herb Omelette– Gourmande in the Kitchen
- Vegetable Loaf Recipe – Gourmande in the Kitchen
- Beef Breakfast Sausage – Hollywood Homestead
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