Breakfast tips to boost metabolism: What to eat and when

Eating breakfast at the right time and choosing nutrient-dense foods can have a big impact on your metabolism.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭?

Try to eat breakfast by 10am. Eating by 10 am aligns with your body's natural circadian rhythm (the internal clock that regulates sleep-wake cycles and various physiological processes), promoting better digestion and boosting metabolism.

After fasting overnight, your body needs fuel to begin burning calories efficiently. Skipping breakfast may slow down your metabolism and increase hunger later in the day, leading to overeating.

I am not opposed to intermittent fasting, however I generally recommend a 12-14 hour overnight fast, rather than some of the more extreme fasting schedules. This would involve having dinner by 8pm and then not eating anything until 8 - 10am the next day.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐟𝐨𝐫 𝐛𝐨𝐨𝐬𝐭𝐢𝐧𝐠 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦?

• Protein-rich foods, e.g. eggs, Greek yogurt and granola, chia pudding or protein smoothies (with whey, pea or hemp protein powder)

Consuming protein early in the day can help regulate appetite, stabilise blood sugar, and boost metabolism. Protein has a high thermic effect, meaning your body burns more calories digesting it. It also helps you feel fuller for longer by reducing levels of ghrelin (the hunger hormone), helping to prevent overeating later on.

• Healthy fats, e.g. avocado, nuts or nut butters, seeds (chia, flax or hemp), olive oil or coconut oil (for cooking)

Eating fats at breakfast helps boost metabolism by stabilising blood sugar, promoting fat-burning and providing sustained energy throughout the day.

• Fibre-rich carbohydrates, e.g. rolled oats, wholegrain toast, quinoa, sweet potato, spinach, kale or zucchini (added to omelettes or smoothies)

Fibre-rich carbs boost metabolism by promoting fullness, supporting digestion, and helping regulate blood sugar, which can prevent overeating and keep energy levels steady.

• Spices, e.g. cinnamon, turmeric and ginger

Adding metabolism-boosting spices to sweet and savoury breakfasts can increase calorie burning.

Getting breakfast right can make a big difference when it comes to boosting your metabolism. What will you be eating for breakfast tomorrow?