Breakfast YES or NO?
Eat Breakfast like an emperor, lunch like a king and dinner like a beggar.
Is this quote still accurate? Over the years we have learned that breakfast stimulates the metabolism, right away at the start of the day. Experts claimed better weight loss results with eating breakfast. So, should we force ourselves to eat something early in the morning?
Actually, no! A recent study shows we live healthier and slimmer without a breakfast.
Do not force your children to eat breakfast
Many people just cant eat anything in the morning. Their appetite evolves during the morning. Still, those who do not eat any breakfast perform just as good as those who do. Children are often forced by their parents, to eat before leaving the house, despite them not feeling like eating anything. After all it is a known saying, that breakfast is the most important meal of the day. Yet, this is an unproven rumor, as recent studies clearly show.
SO, do not force your child to eat breakfast against their will. You are not doing any good to them. Everyone knows best themselves when they feel hungry. There is no point in eating, if someone does not feel like it. This encourages, from early childhood on, to practice intuitive eating habits. Those eating habits, on long term, will promote a healthy and slim lifestyle. What you can do for your child is, to make sure, that once he or she feels hungry, has a good, vital option at hand.
The same counts for us grown ups. We should only eat breakfast, when we feel hungry in the morning. Breakfast for weight loss is a rumor. After all, when it comes to weight loss, the general calorie deficit is what really matters. Starting the day with an enormous breakfast, will make the rest of the day harder to hold through.
On the subject of obesity and weight loss, there are many unproven rumors that circulate amongst the population. One of these rumors is the alleged importance of having breakfast, especially for overweight individuals. We could not confirm any positive impact of breakfast on weight-loss in our studies. ,
We should finally wake up and question those recommendations that are constantly preached to us.
– Dr. David Allion, UAB Nutrition Obesity Research Center in Alabama/US
Breakfast does not support weight loss
Statement: If you want to loose weight, you should eat breakfast in the morning. It is activating your metabolism and prevents cravings throughout the mornings.
Conclusion: Totally wrong.
Dr. Allison investigated about 300 overweight and obese individuals. The participants were, apart from their increased waist line, otherwise healthy. One group was given breakfast every day, the other group skipped breakfast entirely. The Research specifically intended to see the impact of breakfast on weight loss. After 16 months it was clear, there was no difference between both groups.
Anyone who wants to lose weight, certainly does not have to have breakfast. And for all those that are the breakfast buffet types, should actually avoid those feasts in order to loose weight.
The Research also showed, that the participants that actually ate breakfast, had an overall higher calorie intake per day, than those who did not. This of course, over a period of time leads to an increase in weight.
There was something else the researches found in this study. Those without breakfast showed lower levels of grehlin. Grehlin is a hormone, also known the hunger hormone. Therefore, breakfast is actually making you more hungry for the rest of the day. The lower the amount of grehlin, the higher the chance to loose weight.
Breakfast doesn’t improve metabolism
Also unproven is the argument that breakfast benefits the metabolism. However, breaking the fast is an important point in the intermittent fasting. In this diet you eat only within a certain time window, for example, 11 to 17 am. There is proof that this diet boosts your metabolism, activates fat burning and therefore promotes weight loss.
Therefore in order to stimulate the metabolism, it is much better to skip breakfast.
Breakfast – often the unhealthiest meal
Of course, not only the timing of food matters for successful weight loss, but also the type of food. Breakfast for many people is the unhealthiest meal of the day.
Most food consumed for breakfast has a high glycemic load. Basically foods that raise your blood sugar levels in an instant. Croissant with jam, toast with honey, donuts, cakes, breakfast cereals or cornflakes, just to name a few.
A breakfast of this choice increases blood sugar levels, but at the same also falls rapidly. This in return also increases hunger.
Therefore, many people take a second breakfast, after an hour or two.
Live without breakfast has of course many more advantages.
Better fat burning without breakfast
Dr. Richard Johnson – author of The Sugar Fix and head of the department for kidney disease and hypertension at the University of Colorado -. Is a passionate advocate of not-eating-breakfast.
He justifies this, that the organism could easily switch to a more efficient fat burning phase, if breakfast is skipped.
Of course, he advises the same time – especially to overweight individuals – to reduce their carbohydrate consumption (less sugar, less bread and pasta) and to half recent carbohydrate consumption.
In addition to the “fasting” in the morning, Johnson also recommends exercising, which further promotes the burning of fat. So skip the breakfast and go for a jog instead.
Those that can skip breakfast, also normalize their insulin sensitivity. Plenty of carbohydrates in the diet is known to promote insulin resistance. This means that the cells can hardly absorb sugar and no longer responds to the signals of insulin. However, insulin resistance increases the risk for many other chronic diseases – from heart disease to cancer.
Insulin is also called the aging hormone.
Namely, the higher the insulin level, the lower the HGH levels. HGH (Human Growth Hormone) is a fat-burning hormone with numerous anti-aging properties. HGH production is highly decrease from the age of 60.
However, the diet takes an important role in our lives. Therefore you can see an increase in HGH levels, for example when you pass on breakfast.