Plain and simple:
What you choose to eat to break your fast (doesn’t necessarily need to be breakfast) sets your tone for your metabolism and how you are going to utilize energy for the day.
What should you eat?
This depends on your metabolism and your health goals, but ensuring that your first meal is nutrient dense is so important as vitamins and minerals play vital roles in your body’s ability to function – not to mention, consuming a nutrient deficient diet (full of “empty calories”) leads to chronic overeating.
I personally like starting my morning with high protein, high fat, high fibre and low carb – with fermented greens.
I find this is the best way for me to maintain appetite control, optimal body composition, physical/mental performance and overall great health.