Waking up and leaving your body fasting for hours means danger! Waking up and going out for the day's activities without offering quality “fuel” for your body can result in damage to your health such as gastritis, weakness, malaise, headaches, hypoglycemia and even a slowdown in metabolism.
This occurs because our energy to work, study, think and even stay alive depends on nutrients, which come from food. Carbohydrates (cereals, bread, fruits) help to give more energy to our cells, proteins (milk and dairy products, eggs, poultry) keep our muscles in order, maintain energy for longer and provide satiety, good fats ( flaxseed, olive oil, chestnuts) are rich in antioxidant minerals and “good” fats which fight excess free radicals that age our cells and even cause diseases, and fiber (fruits and whole grains) are essential to keep the intestine functioning, They provide energy, satiety and help control blood sugar levels.
At least one food from each of these groups must be present at breakfast! Lack of time is no excuse... making a smoothie doesn't take up much time, for example, milk with banana, oatmeal and flaxseed already covers most of the nutritional needs of the meal (of course, the quantities always depend on each organism!).
Consuming a breakfast with all these foods, having a small mid-morning snack (fruits, cereal bars, yogurts, oilseeds) and, above all, never forgetting to consume proteins (low-fat cheeses, soy milk, yogurts , eggs, turkey breast) you will feel fuller for longer and your metabolism will speed up to digest them, resulting in weight loss. Furthermore, studies show that: those who eat breakfast with a balance of nutrients tend to be less hungry at the next meals. This is due to the fact that the body has not signaled nutrient deprivation since the day began and tends to signal hunger at times like late afternoon and night, when the metabolism begins to slow down and then, what is eaten will tend to remain stored in the form of fat as a reserve source to spend another day deprived of energy.