The Tea with Tina
The Tea with Tina is going to be your new favorite weekly chit-chat that will feel like a good, juicy sit-down with your BFF. This podcast isn't your average (and boring) radio talk show-styled podcast. We dig deep, get personal, and have lots of fun along the way. Hear some relatable stories and a different perspective on various topics from health and fitness to pop culture. I am Tina Wieland, a certified fitness trainer and nutrition coach. Grab your caffeinated drink of choice, get comfortable, and be ready to hear the TEA.
The Tea with Tina
252 | Is it OK to not eat breakfast?
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Ever wonder why skipping breakfast might be sabotaging your energy levels and mood throughout the day? On this episode of the Tea with Tina podcast, we promise to unravel the mystery behind the morning meal's impact on our daily lives. As a self-proclaimed breakfast lover, I share my personal journey of fluctuating hunger levels and how altering breakfast habits can lead to a cycle of restriction and binging. We dive into the science of how missing that first meal affects blood sugar levels and mood, especially for those in a dieting mindset. Together, we'll explore how regular nourishment can sustain your energy and avoid the pitfalls of hoarding calories.
Listeners are encouraged to rethink their breakfast routines as we shed light on the unintended consequences of skipping this essential meal. From late-night cravings to nutritional deficiencies, the episode offers insights into maintaining balanced nutrition with light morning options like smoothies or oatmeal. We also discuss how intermittent fasting enthusiasts can compensate for missed calories to avoid unhealthy snacking later in the day. Whether it's nutritional deficiencies or emotional factors driving your cravings, we encourage self-reflection to uncover the root causes. Tune in for an engaging discussion that might just transform your approach to breakfast and overall nutrition.
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Hello everyone and welcome back to another episode of the Tea with Tina podcast, and today's topic is something that you may be doing and can relate to, and, as always, there's always a little bit of context when it comes to these things. So I'm going to break down everything about this topic and the nuance in it. So what we're going to be talking about is eating breakfast. Alright, most people I've found talking about is eating breakfast. All right, most people I've found don't actually eat breakfast, and more so, it seems, women, but guys too. My husband is one of those people. He like eats a very small breakfast that's usually carby and, like you know, a granola bar or something, some coffee, and he's on his way and he's good till lunch. And I do not know if it's because I have PCOS. I did get tested for my blood sugar and they said my blood sugar is fantastic. Um, so I don't necessarily have insulin resistance, but I don't know if it's my hormones or what, but I have always been a breakfast lover.
Speaker 1:I love eating breakfast. Um, it is probably my biggest meal of the day, um, or second biggest meal of the day, and I just start off good. Ironically enough, recently, the past couple of days I've not been hungry as hungry I've been waking up with kind of that full feeling in my stomach. But here's what happens, and this is why I eat breakfast. And this may only pertain to me, but it seems like once I start moving, once I get my body moving even if it's like 20, 30 minutes of me moving usually by the time I'm out the door going to work I start to get hunger. It's almost like I have a false feeling of fullness. Um, and then, once my body gets moving, it's like, hey, we're hungry and um, then I get stuck and I'm usually at work and then I won't be able to eat until lunchtime and then I get a blood sugar crash and I'm super tired and hungry and hangry and it's just not good. So that is why I've learned to eat breakfast.
Speaker 1:But some people are actually okay with fasting. A lot of them will fast till late morning, early afternoon, and there's nothing wrong with this if you feel good. Some people do fasted cardio. Like I said, if you feel like you're not getting a huge energy crash, low blood sugar, you're getting grumpy, you're starving before lunch hits like by all means you don't have to eat in the morning, or maybe you even do a delayed breakfast where maybe, once you get to work, you eat something small or you have a snack before lunch. That's fine. One thing I was chatting about with some of my clients, though, because I made a post on this and they were commenting how they weren't really hungry either. Um was, you know, it's not inherently bad.
Speaker 1:Um, I was saying the big thing I see with people who don't seem to eat breakfast is they will hoard their calories um, kind of all day, like when you get in this, particularly in a dieting mindset, you're like, oh, I didn't eat breakfast and I have, you know, a really like 200 300 calorie lunch, while I'm doing so good, like I'm normally eating 2000 calories and I'm only at 300 right now. Let me keep that up. At dinner I'm gonna have another 300 calories. So then you look at it and you're like 600 or 800 calories for the day and you're not necessarily looking at a target goal to hit. You're just like you know what that's so low. Imagine how much quicker I'm gonna lose this weight now because I ate way under what I was supposed to eat and you know, in your head it kind of makes sense. It's like, okay, you're supposed to eat 1500 calories but you eat 600. That's awesome, like you're gonna lose weight like twice the speed.
Speaker 1:But our bodies unfortunately do not work that way. They they're kind of built on a compound effect. So maybe the first day or two you can white knuckle your way through that. Maybe you're gonna have a little bit of hunger and you're like you know what. It's just a part of the process. I'm gonna drink some water, brush my teeth and go to bed. Maybe day two you do the same thing. But eventually what happens is you're like I'm just so tired and hungry and I get all these crazy cravings and then all of a sudden I just want chips and ice cream and then I just I can't stop eating. And then you're so full, you wake up full and then you don't want breakfast and then we're back to this cycle of restricting again because we feel like we need to undo all of that extra weight we gained from binging right. That's what I see a lot of the time.
Speaker 1:Pretty much your body is going to catch up and account for those calories, no matter what. That's the big thing. You know, one way or another your body is going to say hey, we need food and that's why it comes in the form of cravings, because you, your body's like we need salt, we need salt to survive, we need carbs. Carbs give us quick energy. Uh, give me the fats. You know, you know sugar, because it's quick digesting energy and that's going to give you, like if you were a caveman and you were hungry and there was a tiger about to attack you, if you had some carbs real quick, you would have that burst of energy to be able to run away. Think this is how your body thinks, hence why we're craving sugar and salt. And this happens when you're tired too. You crave these things because your body's like I just need energy, right, and your body doesn't care if you get fat. It does not care, it's trying to keep you alive. It does not know. We're living in modern society, we have not evolved yet, unfortunately. So you know how can we alleviate this?
Speaker 1:My suggestion would be to, if you are going to skip breakfast, like, let's say, to keep it easy, your goal would be to eat 1500 calories a day. I'm doing this for easy math, and if we divide 1500 by three, you eat breakfast, lunch and dinner that'd be 500 calories a meal, right? Well, if we skip breakfast. That leaves us with an extra 500 calories. Okay, so we need to add that to our lunch and dinner in some form. Maybe you do 800 and 700.
Speaker 1:If you can't have quite that big of a meal, maybe you have like a late morning snack. That's 300 or 200, and then maybe you give yourself a nice little sweet treat after dinner. That makes up the rest of the calories. You see what I mean. So we have to shift those calories somewhere. So it's not wrong. You know, I always say this too. You can eat one big meal a day if that works for you. You can eat two meals a day, three, three, six small meals.
Speaker 1:I've played around with all of these and it kind of just depends on your schedule, your preferences and what works for you. As long as you're getting the calorie amount that works and aligns with your goals, it doesn't matter how it's spread up. You could be strategic with it, though. Like times you feel like you're gonna be more hungry can really load with food, um, before that time to feel fuller, right, um, a lot of people, I feel like, also leave a big gap in between certain meals and they wait until they're starving to absolutely eat, and again, hence why I eat breakfast to be more preventative with the hunger, because I'm usually out and about for five to six hours, um, before I get to eat again. Just the way my schedule is, so I need to make sure that I have enough food in my body for that before I crash and burn. So just something to kind of think about and I think a lot of us aren't really in tune with our body and its hunger cues maybe. So something to play around with.
Speaker 1:Think about your current situation. Are you just not eating breakfast because you're lazy or busy and just don't know what to do, and then you wait till lunch or whatever? I would encourage you to try to introduce a small light breakfast to see if that would help. Something like a smoothie, some berries with oatmeal. Do something that's not going to be super heavy on your stomach but kind of gradually introduce some food and see if that helps. If you are someone that's dedicated to like fasting or doing like a later breakfast, again nothing wrong with that. Just make sure you are making up for the lost calories so we are not snacking at the end of the night.
Speaker 1:Anytime we get any sort of craving, it's usually a result of we're lacking something, we're lacking a nutrient or we're lacking enough calories, so there's usually a root to the craving. Sometimes it can be emotional as well. So, again, something to investigate within the self, but something to think about. All right, so that was my little tidbit for today. This was a shorter one, but I hope you enjoyed, as always. If you enjoy these episodes, feel free to share with a friend or leave a comment. I'd love to hear from the listeners of the show, but have a great rest of your day and I'll
