# Adapt healthy eating habits! ![breakfast like a king.png](https://steemitimages.com/DQmUA6uBoJrdpCEm5xLZXLXo7GE5QrrNZvFJg9GQiNYpzfn/breakfast%20like%20a%20king.png)
> ## "No - Don't eat fresh grasshoppers like this Bulbul but do eat a breakfast every day"
We have all heard and ignored the adage "Eat breakfast like a king, lunch like a prince and dinner like a pauper". When we get up at 5 AM, hurriedly get ready for the long drive to work and barely manage to drive out on time, who has time to get breakfast. I can only imaging the countless times we all have grabbed a cup of coffee on the go and sipped it as we drove out to work. Some of us even patted ourselves on the back for missing out one meal of the day and convinced ourselves that we were 'dieting'!! As I went for some bird photography yesterday, without eating breakfast (being 'healthy- skipping breakfast and walking.... that is what I thought), my growling stomach constantly reminded me that I should eat and my situation was worsened by seeing every bird I saw getting a belly full of their favorite breakfast!! Especially this Bulbul. As I watched, within 10 minutes, he caught and devoured 2 grass-hoppers. Seemed to be his favorite breakfast. I snapped this funny picture with my Nikon P900 camera and rushed home to eat something and read up about breakfast.

https://steemitimages.com/DQmSv4EacDvdAoyJtNijaau539U8JXZQGxfyCuizongPWaW/0-DSCN8483-LR_1024x768.jpg

Just look at that happy, satisfied expression the Bulbul has for having caught that great breakfast. The poor thing has to go out and catch it's own breakfast. Us, on the other hand, can not even manage our time and eat a ready breakfast!! Shame... There are literally hundreds of cereals, ready to eat bakery items, salads, fruits and juices available in the markets these days. We probably stock a hell lot of all those in our homes too. However, we can not manage to get up 15 minutes earlier to sit down and have a good breakfast before we rush out to work. Instead, we play mind games and convince ourselves with stupid logic that 'Not having breakfast will make us lose weight!' Nothing could be farther from truth. ## Research has proven the old adage to be correct! As per [this article](http://www.telegraph.co.uk/science/2017/07/21/breakfast-like-king-lunch-like-prince-dine-like-pauper-lose/), a study of 50,000 people, conducted found that those who made breakfast their largest meal of the day has a lower Body Mass Index (BMI) than people who waited until supper, even when they ate a similar number of calories. In a striking revelation, it was found that there was a chance of more than 3% reduction in weight just by eating a large breakfast and a very light supper. As per the research, eating a larger breakfast gave a feeling of satiation, reduced hunger cravings and reduced total energy intake. Not only that, it also has some other medical benefits like enhanced insulin sensitivity and better glucose tolerance. ## Not everyone should have a heavy breakfast and skip supper! Let me also add this bit of caution to following the 'Eat breakfast like a king...'. Further reading showed me that there have been studies indicating that this rule can NOT be beneficial to everyone en-mass. The old (beyond 52 years) and the sick, have different metabolism cycles as per [this article](http://www.abc.net.au/news/2017-12-12/should-we-eat-breakfast-like-king-dinner-like-pauper/9250960) and should NOT eat heavy breakfasts. The metabolism cycle for the elderly and sick is actually stronger during the night and hence, they should eat more towards evening and not a heavy breakfast.
### So - today, I am writing this article after eating a heavy breakfast. Have you had a heavy breakfast too? You will need it to endure my rants like this article. :)
## In Conclusion: ## Have a heavy first meal of the day - Keep obesity at bay!
### Steemians, please comment freely to share your experiences, knowledge and views about having a heavy first meal of the day. Thanks.

[![](https://steemitimages.com/DQmcN8QG3D9k6Gxr1m5nMy7ooLSnE46W3TBRkjodPWagYbG/image.png)](https://steemit.com/@vm2904) Note: All images except for the wildlife photos and the title image created by me are from [pixabay.com](https://pixabay.com/). Image credit has been specifically mentioned for images not falling under these two categories. ![vm2904gif.gif](https://steemitimages.com/DQmQfSDWyDQRHN28N2cAJe9guHQpkG2DbPfSavt56jywdJM/vm2904gif.gif) Gif crafted by the Legendary @stellabelle for me