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“Yes! A protein- and fiber-rich breakfast gives your body the fuel it needs to keep you at your best all day long,” said Alexandra Miller, R.D., L.D.N., corporate dietitian at Medifast, Inc. “During the night, our metabolism slows down due to the low energy demand. Upon waking, a well-balanced meal breaks the night-long fast, revs up the metabolism, and supplies it with needed energy for the day. Furthermore, adults who eat breakfast are less likely to overeat in the evening. When your body feels starved for a long period of time, it often tries to compensate—this usually presents itself in the evening, causing people to overeat.

In other words, Miller explained, if you want to maintain a healthy metabolism and decrease or maintain your weight, it’s not a good idea to skip breakfast.

“Another reason to eat breakfast is because it is the perfect opportunity to take in healthy nutrients,” Miller added. “People who eat breakfast often have a healthier diet overall. They’re more likely to acquire the vitamins, minerals and fiber that are recommended for the day. By eating a variety of whole grains (oatmeal, unsweetened cereal, quinoa, whole grain bread, etc.), fruit (berries, apples, oranges, bananas, etc.), protein (egg whites, cheese, etc.), vegetables (spinach, peppers, mushrooms, tomatoes, etc.), and low-fat dairy (unsweetened almond milk or low-fat cow’s milk, non-fat Greek yogurt), and healthy fats (nuts such as walnuts or almonds, flax seeds, chia seeds, avocado) you’ll get a healthy dose of nutrients.”

And there are even more benefits, Miller said. “Eating breakfast has also been associated with enhanced memory, improved cognitive ability, increased attention span and a better mood.”