Breaking Breakfast’s Unwritten Rules


Ah yes, breakfast, the first meal after waking up…but is that always the case? Breakfast has two words in its name; “break” and “fast”. It is simply translating to us breaking our fast from the prior night with the first meal we eat. However, over the years, there has been trends and fads surrounding breakfast in what you should and should not do. We are here to unravel and break some of those rules.


Should I only eat “breakfast” foods for breakfast?

There are several go to meals for breakfast with there being foods associated with breakfast such as cereal or toast. But surely, these are not the only options? 

Yes, a typical breakfast may include a bowl of porridge along with freshly squeezed orange juice, but, there are no set rules that this is what we must eat. Bacon with eggs or black coffee and buttered toast are also common breakfast foods but what would people eat for breakfast who cannot access these foods?

Breakfast varies across countries and cultures due to the availability of foods in each place. The breakfast consumed in the UK would not be the same as the breakfast consumed in India. For example, foods like dosa with sambar or idli along with chutney would be eaten in India for breakfast commonly instead of cornflakes with a cup of tea like they would in the UK. In countries like Jamaica, they would have saltfish for breakfast and this is a national dish over there. 

Essentially, we should not have fixed ideas of the foods we should or should not eat for breakfast. As long as we are eating a nutritious, fulfilling meal, it will provide us the energy and strength to get us through the day. Eating foods like cookies or cake for breakfast would not have the same effect…

The final part of this is that breakfast foods can also be eaten outside of breakfast! Cereal can be eaten as a snack or toast too so these are not only breakfast foods and can be eaten whenever we like. 


Breakfast should only be eaten in the morning?

As typically breakfast is eaten when waking up, is there a fixed time on when we should be eating breakfast? No, there is no fixed time! Breakfast does not need to be eaten at a certain time or eaten within a time frame before it expires. The timing of your first meal will all depend on your own preferences and needs.

Some people may be intermittent fasting so they would not eat until later in the day. This may not be a suitable option for many people but it does not mean that they need to follow it. 8am-9am is not always the time people need to have breakfast. Some people may have it in the afternoon and it is dubbed as “brunch”. Whether you decide to eat or not eat breakfast will likely depend on your individual circumstances and needs. It is not something that needs to be forced.


Breaking some myths and facts of breakfast


The most important meal of the day is breakfast. 

Eating breakfast is important to start your day but it is also important what you eat throughout the day to stay energetic. 


You need to have a breakfast like a king 

Often told that we should eat breakfast like a king, meaning having a big feast. It is not necessary, a small balanced meal can be more than sufficient to start the day. 


You need to eat only certain food at breakfast 

There is no rule that you should eat only a certain food for breakfast. You can eat any food you crave as long as all the food groups are met. 


No time to cook in the morning 

You don’t have to cook heavy meals for breakfast. You can have something as simple as boiled eggs or avocado toast.


Zain Ali & Kripa N,

The London Obesity & Endocrine Clinic specialises in Weight Loss and Endocrine disorders at the Specialist Weight Loss Centre in Chennai, India. We offer face to face and virtual consultations with our specialist clinical lead, Dr Rajeswaran, who has 25+ years experience in this field. We support people with Obesity related medical conditions including Type 2 Diabetes, Fatty Liver, Infertility, Erectile Dysfunction, and Endocrine disorders like Hypothyroidism, Hyperthyroidism, PCOD, Hirsutism, Adrenal Dysfunction, Menopause, Pituitary problems and Sexual Dysfunction. Our services predominantly cover major cities in India including New Delhi, Bengaluru, Kolkata, Chennai, Mumbai and Pune. We also offer aesthetic treatments including but not limited to: lymphatic drainage, deep tissue massage, Hydrafacial for treating skin conditions such as acne, sun damage and to help brighten the skin, CM Slim for muscle building and fat reduction, LED light therapy (including red light therapy) and much more. In addition,  we offer health checkups such as our Metabolic Master Health Checkup, diabetes health checkups, genetic testing and VO₂ Max testing for fitness and cardiorespiratory health. All of our aesthetics treatments and Bespoke Weight Management Plans are non-surgical solutions for weight loss and wellness. We have newly launched a Bespoke Wedding Weight Loss & Aesthetics Plan for brides & grooms to be. Get in touch to transform your life!

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