A balanced breakfast fuels you up and gets you ready for the day. Research has found that there are even more reasons for making room for what is often called “the most important meal of the day”.
Breakfast jumpstarts your metabolism and helps you burn more calories throughout the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories. Breakfast decreases your appetite, hunger and cravings throughout the day.

Advantages include

• Having lower BMI
• Consuming more fat throughout the day
• Meeting the recommended amount for fruit and vegetable consumption
• Having higher daily calcium and fiber intake
• Having better performance (memory and attention)

Disadvantages when missing breakfast

• More likely to be overweight
• Less likely to meet the recommended amount of daily fruit and vegetable consumption
• More likely to eat unhealthy snacks
• Lack in quality of hours of sleep

Foods with lots of protein, like eggs, Greek yogurt, and oatmeal, are great foods to eat break your fast from the night before because they provide a feeling of fullness. They also contain beneficial vitamins, probiotics and antioxidants. Even coffee is a good source of energy to start your day. It can help create a better mental performance and a faster metabolism rate. Green tea is also a very healthy drink in the morning. It contains an antioxidant called EGCG, which benefits your brain and nervous system. Things like these are what a healthy breakfast should have in them.
The best time to eat breakfast is within two hours of waking up. The sooner you eat after you wake up, the better it is for your metabolism.