You may have seen the various studies that say you should eat a big breakfast for maximum energy and cognitive ability during the first half of the day. Then you might have read about the researchers who say you should eat very small meals throughout the day for maximum fat burning and control of glucose distribution.

The energy required to get the human body running smoothly starts with food, and the processing of glucose and glycogen. Think of your body as a hybrid car.

Your digestive system converts food into glucose stores it until it’s ready to be used. Many patients with type 2 diabetes find that their liver acts like a non-stop sugar factory, churning out glucose all day long, even when blood sugar levels are high.

Even when we are asleep, our brain gets a constant supply of glucose from the body. So our bodies actually manufacture glucose while we sleep or when we are fasting. That process, called gluconeogenesis, is carried out mainly in the liver. Check tips from

Burning Fat

Your body switches from glucose to fat burning mainly in response to two key hormones — insulin and glucagons — these are produced by your pancreas. When you eat, the pancreas releases insulin, which promotes the burning of glucose. At night, your pancreas releases glucagon into your bloodstream, which signals the body to fire up the fat furnace.

Carbs or Protein for Breakfast?

Carbs are one of three necessary macronutrients that provide calories in our diets. The other two are protein and fat. Carbs provide most of the energy needed in our daily lives, both for normal bodily functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running up the stairs and all types of resistance training).

A good supply of the right carbs is absolutely necessary to sustain a healthy body especially if your goal is to reduce your body fat and increase your fitness level. Protein will help to slow down sugar’s release into the bloodstream, and reduce the insulin/glucagon effect.

Fats are essential to proper brain function and general health and disease prevention. The best sources for your health are monounsaturated fats found in fish oil, olives other plants.

Simple Carbs

Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar. These should be taken in moderation.

Complex Carb

Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and wheat pasta. These should be eaten more regularly for effective glucose control and energy.

Glucagon, the key to fat loss?

Glucagon is the only hormone that allows stored body fat to be released into the bloodstream to be burned by your muscles as energy. When the pancreas has to increase its production of insulin while reducing its supply of glucagon, you are basically locking-in your excess body fat.

So, too much simple sugar will get in the way of your body reducing stored body fat.

So the answer is not whether you eat a big breakfast or a small one, it’s what you eat for breakfast that really matters. Ideally you’ll eat a moderate calorie meal that contains complex carbs, protein and monounsaturated fat.