What is a one-sentence summary of the following article?
You have probably heard the famous saying that “breakfast is the most important meal of the day,” and it’s true! That is because when you wake up, you likely haven’t eaten for 8 to 10 hours. Your blood sugar is low, and so are your energy levels. You need to “break” the “fast” within one hour of waking up. A healthy breakfast will jump start your metabolism and your day, but waiting too long to eat can actually slow you down. Typical breakfast choices (such as a bagel with cream cheese or toast with jam) can give you some quick energy, but they will spike your blood sugar and leave you to crash. This can lead to insulin resistance, plus it will leave you feeling hungry again soon. Stay away from white bread and sweets in the morning.  You'll want to stay away from donuts, waffles, pancakes, and white toast. Opt for 100% whole wheat toast instead. Watch out for added sugar in oatmeal or breakfast cereals. Refrain from adding sugar (or sweetened creamer) to your coffee. To really get your metabolism started in the morning, you must also include a serving of healthy fats. This can be as simple as adding a teaspoon of coconut oil to your brown rice porridge, cooking your omelet in clarified butter, or enjoying a spoonful of peanut butter. Add some healthy fat to your meal to rev your metabolism and feel full. However, keep in mind that there may already be fat in your breakfast from things like yogurt, milk, and breakfast sausage. Not only does breakfast help jump start your metabolism and help give you energy all day, but the heartier your breakfast is, the better! A recent study shows that getting 22 to 55% of your total calories at breakfast may help you stay slim, whereas getting 0 to 11% of your calories from breakfast may lead to weight gain. So fill up your plate and get full at breakfast.

Summary:
Eat breakfast within one hour of waking. Avoid simple carbohydrates. Eat healthy fats. Fill up your plate.