Stop Emotional Eating, Essential Practice: Eat Breakfast with Protein


Women who struggle with emotional eating and uncontrollable food cravings typically are in the habit of not eating breakfast. Many say they don't like breakfast or aren't hungry in the morning.

Sometimes you do seem to feel better without breakfast. That's because when you don't eat for eight or ten hours, your body thinks you are moving towards starvation mode and releases beta-endorphins to protect you from the pain of it. Beta-endorphins have a euphoric and confidence-building effect, but it’s only temporary. In the moment, not eating breakfast makes you feel strong and lean. But the beta-endorphins mask dropping blood sugar levels, and soon you crash. Your body responds with a strong craving and you are likely to eat anything.

In addition, stress hormones kick in when you have gone too long without nourishment. The hormones released during stress include adrenaline, which gives instant energy and decreases appetite at first, yet the effects don't last long either.

Skipping breakfast throws off the body’s rhythm of fasting and eating. Upon waking, the blood sugar which is needed to make the muscles and brain work their best is usually low. Breakfast helps replenish it. If your body doesn’t get that fuel in the morning, you may feel sluggish and you're more likely to overeat later.

A healthy breakfast might include a combination of whole grains, proteins, dairy, fresh fruits, good quality fats and/or green leafy vegetables. These ingredients are good sources of fiber, protein, carbohydrates and fats that make you feel full and satisfied and make overeating less likely.

Yes but….

My client Sharon had learned about the importance of eating breakfast; however, she did not do it. As a young mother, her days were very busy with two children, a husband, a family pet and a part time job. After her children were put to bed, she finally had some time to herself, and late-night over-indulging had become a habit to release the stress of the day and comfort herself.  The next morning, she didn’t feel like eating breakfast. She was still full and feeling guilt and remorse about having ‘done it again’, and she was also convinced there was no time to fit breakfast into her busy schedule. Her lifestyle focused on putting the needs of others before her own. Changing her routine had to start with releasing the programming that it was bad to take care of herself.  She had to learn to treat herself and her needs with respect and make time for them, and thereby she would be able to serve others better. Eventually she became motivated to give this a try. Even though initially she wasn’t hungry and even felt afraid to eat in the morning, she mustered up her courage and started to have a daily morning meal. Almost immediately she felt much better throughout the morning and into her day. Her mood was brighter, her energy higher and she felt less stressed. She started to go to bed earlier and the need for late night snacking fell away. Breakfast has now become an important part of her daily routine. In addition to feeling much better, she is a more patient and loving mother and wife and more effective employee. As she respects herself, she is teaching her family to respect her — and their — needs as well.

You may have a number of seemingly good reasons why you can’t add this simple routine of eating breakfast. Good reasons may just be excuses, a form of resistance. I urge you to give it a try for a couple of weeks and see how you feel. You can do anything for two weeks if you really want to. You may have embarked on some severe diets for longer than two weeks. If you are feeling resistance to changing this pattern, I invite you to watch my video: Tapping to Release Resistance.

Watch my Video Above, "Tapping to Release Resistance”

✔️ In Summary, a proper breakfast provides enough energy in the body to use throughout the day, especially in stressful situations.

✔️ Your ability to fight stress decreases when you skip breakfast. When you are stressed, your body produces stress hormones which make the body lose various essential nutrients, such as calcium, zinc, iron and magnesium. Breakfast supplies these nutrients to your body and helps you cope with stress.

✔️ A good breakfast containing an adequate amount of carbohydrates helps to maintain your good mood. These food items help in the entry of tryptophan into the brain, which enhances the production of serotonin — a mood up-lifter and stress-buster hormone.

✔️ A breakfast rich in vitamin C, anti-oxidants, minerals and carbohydrates enhances the capacity of your immune system and keeps you healthy.

✔️ People who eat a proper breakfast show 89% less anxiety and stress than those who don’t, according to studies performed in Mindlab Sussex Innovation Centre, Brighton UK.

The National Weight Control Registry has reported that people who have lost at least 30 pounds and kept it off for at least a year have a morning meal every day. Their research suggests this is a healthy strategy for controlling insulin and jump-starting metabolism.

So, give eating breakfast an honest try. I recommended that you track in a journal how eating breakfast daily is affecting your physical, emotional, and energy self. I trust you will enjoy the benefits, and learn to love having a delicious, nourishing breakfast. Your body will thank you!

This article is an excerpt from Maria's eBook, "Three Essential Practices to Overcome Emotional Eating"

Get the E Book here:


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.