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What Is The Best Time To Eat Breakfast?

By Dr. Nikita Toshi +2 more

You may have heard that breakfast is the most important meal of the day. It prepares you for everything that lies ahead in the day. A good breakfast speeds up your metabolism, provides you with the right amount of energy and keeps your blood sugar levels stable throughout the day. But what matters as much as the quality of breakfast is the time when you eat your breakfast. 

What Is The Best Time To Eat Breakfast? - PharmEasy

When exactly is the best time to eat breakfast?

Experts say that you should always have breakfast within two hours of waking up in the morning. So, if you are an early riser, you will have an early breakfast. 

The reason is if you have breakfast soon after waking up, then it will speed up your metabolism to the maximum. Why is that important? A fast metabolism rate means your body will effortlessly break down food to release energy and utilize that energy to keep you energized all day.

The best time to have breakfast is between 7 AM and 8 AM. Under no circumstances must you delay your breakfast beyond 10 AM. So, don’t be late for breakfast!

Did you know?

What are the benefits of a timely Breakfast?

Eating breakfast anytime in the first two hours after waking up has the following benefits –

  • Your blood sugar level will not fluctuate. This means that there will be fewer chances of you developing diabetes. 
  • Do you get food cravings frequently? Bid goodbye to binging on unhealthy snacks with a timely breakfast that ensures you stay satiated until it’s lunchtime.
  • Breakfast at the right time will keep you mentally active, increase your productivity and enhance your attention span.


What about people with Diabetes?

Do you have high blood sugar or diabetes? The rule of an early breakfast applies to you more than everyone else. In fact, health specialists advise diabetic people to have breakfast as soon as they wake up. So, try to eat something healthy within an hour of leaving your bed.

How to time your breakfast if you workout early in the morning?

If you are one of those people who like to exercise right after waking up, this information is for you. Many people work out in the morning and then eat breakfast. This routine may mean that you miss the two-hour breakfast window. 

What do you do then? In such cases, your breakfast timing will depend on your body and your needs. You will have to find out whether you work out better after breakfast or with an empty stomach. If you exercise before breakfast, we suggest you eat a small fruit before you start. This way you don’t stay hungry for too long after waking up.

Keeping around 4 hours between meals is optimal as a human body needs around 4 hours to digest a meal. From a calorie perspective, breakfast should be lighter than a lunch as it will balance your metabolism and keep you at bay from under or over eating between your meals.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Downsides Of Skipping Breakfast

While the best time to eat breakfast may be debatable, most people agree that breakfast is important. But many of us do not adhere to this in practice. Skipping breakfast has become a mainstay in opposition to the general trend, with many people waking up and making do with just a coffee until lunchtime. Particularly, working individuals are guilty of this health problem. Skipping breakfast has been linked to issues like stress, diabetes, fatigue and an increased risk of obesity. 

Skipping breakfast results in an increase of hunger hormones being produced, which can cause you to eat more at a later time. This can lead to cravings, loss of focus and concentration and reduced alertness. If you chronically skip breakfast, there may also be a risk of vitamin and mineral deficiency as well as a higher risk of heart issues. 

While skipping breakfast is generally considered poor dietary practice, be sure you don’t load up on unhealthy foods during breakfast. Sugary cereals and other treats are not considered healthy breakfast choices.

A study of 10,575 adults found that people who ate breakfast early — before 8:30 a.m. — had lower blood sugar levels and less insulin resistance–factors that lower the odds of Type 2 diabetes — than those who ate later. There’s also evidence suggesting that people who ate breakfast daily were less likely to have high LDL cholesterol, low HDL cholesterol (the type that’s good for you), and high blood pressure.

Dr. M.G. Kartheeka, MBBS, MD


To stay healthy and energized throughout the day, your goal should be to eat a healthy breakfast (wholesome fruits & whole grains) as early as possible. 

Also Read: 9 Energy Giving Foods To Stay Active

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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