I’m always asking my clients if, when and what they eat for breakfast – why? because its the most important meal of the day and yet so many women skip breakfast either because they don’t have time or because they feel nauseous first thing in the morning. This could be causing a negative effect on their hormone balance – jeopardising their chances of falling pregnant.
Sixty women with PCOS—all otherwise healthy and physically fit—were divided into two groups. The daily calorie intake for both groups was set at 1,800. Half of the women consumed their largest meal of the day—approximately 980 calories—during breakfast, while the other half ate it during dinner. Compared to those who ate in the evening, the morning ladies enjoyed a 50 percent drop in testosterone levels after 12 weeks. Levels of one reproductive hormone jumped 105 percent among the big breakfast eaters, and nearly half of those women started ovulating by the end of the study period—compared to just 20 percent of the big-dinner group.
- Good fats
- whole grains
- protein ie: organic meat, fish, eggs, yogurt etc….
- fresh fruit and vegetables
- foods high in refined sugars (ie: many commercial breakfast cereals)
- refined carbohydrates ie: white bread, croissants, bagels etc..
All of which can cause a sudden spike in insulin levels resulting in you quickly feeling tired lethargic and irritated.
- eat more than a third of your calorie intake for the day at breakfast time
- eat breakfast within 30mins of waking up
- ALWAYS include plenty of protein in your breakfast to sustain your energy for the rest of the day.