As human beings we are not really designed to have a meal as soon as we get up, little digestion would have been going on while we have been asleep, it is thought that it is better to eat when we are fully awake and the body is functioning and awake, maybe about 1 hour after we have woken up.
The body is better able to deal with breakfast that are easy to digest such as a high carbohydrate based foods like fruit and cereal rather than a high protein breakfast.
Breakfast should be light, humans are designed to graze throughout the day and not to gorge ourselves at certain times of the day. Large meals are hard for the body to digest and will cause sleepiness. Our ancestors only ate when hungry and not at set times or for emotional compensation.
Studies have compared the effects of eating little and often to eating 3 large meals a day and the studies have consistently recognised that eating little and often is better as this helps keep the blood sugar levels at a constant level and not to drop and spike a s this will lead to mood swings, depression and concentration to name a few.
Exercise is another great appetite stabilizer. People who don't exercise or exercise very little tend to have poor appetite control and eat more calorie dense foods, while people who have an active lifestyle are more aware of their appetite and are able to control it better.
So with that in mind if we are thinking about eating as our ancestors did, we will need to make some changes, remember that we are still living in neanderthal bodys and evolution hasn't caught up with us yet.
Below are some changes we could make.
I hope this has been of interest to you