"Breakfast is the most important meal of the day."
This is a myth that spread everywhere in society.
Breakfast is considered healthy, even more important than other meals. Even the official nutrition principles today recommend that we eat breakfast.
It is confirmed that breakfast helps us weight loss and ignoring it may increase the risk of obesity.
This may seem like a problem, because up to 25% of Americans regularly skip breakfast .
However, recent research has begun to question the advice for people to eat breakfast.
This article will study in detail about breakfast, and whether to ignore it will actually harm our health and make them fat.
People who eat breakfast tend to have a healthier lifestyle
It is true that many studies show that people who eat breakfast tend to be healthier.
For example, they are less likely to be overweight or obese and are less likely to suffer from certain chronic diseases .
For this reason, many experts think breakfast is good for us.
However, these studies are cannot prove the result.
These studies show people who eat breakfast There are many possibilities healthier. But they can't prove that it's breakfast help those people are healthy.
It is possible that breakfast people have a healthy lifestyle and this is something that can be explained.
For example, breakfast people also tend to eat a healthier diet, with more fiber and micronutrients .
On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less .
Perhaps these are the reasons that breakfast people are healthier and it can nothing related to breakfast.
In fact, high-quality studies or randomized controlled experiments show that it doesn't matter whether you eat or skip breakfast.
Conclude: People who eat breakfast tend to be healthier and firmer than those who skip breakfast. This may be due to the fact that breakfast people have other healthy living habits.
Breakfast does not enhance metabolism
Some people think that breakfast "starts" metabolism, but this is a paranoia.
These people are talking about This increases the amount of calories burned after you eat.
However, the important thing for metabolic processes is the total amount of food consumed during the day. The time or frequency we eat doesn't make any difference.
Studies show that there is no difference in calories burned in 24 hours between people who eat or skip breakfast .
Conclude: Whether you eat or skip breakfast doesn't affect the calories you burn during the day. This is a paranoia.
Quitting breakfast does not cause weight gain
As mentioned above, those who skip breakfast tend to weigh more than those who eat breakfast.
This may seem paradoxical, because of how do not eat makes us gain weight again?
Yes, some people think that giving up breakfast makes us hungry, so eat more later in the day.
This seems reasonable but there is no evidence to prove it.
It is true that skipping breakfast makes people hungry and eat more at lunchtime, but this is not enough to make up for the breakfast that was dropped.
In fact, some studies even show that giving up breakfast can l reduce Total calories consumed up to 400 calories per day .
This seems reasonable, because you are effectively removing an entire meal from your daily diet.
Interestingly, the recent problem of eating or skipping breakfast has been tested in a high quality randomized controlled experiment.
This is a 4-month study comparing recommendations to eat or skip breakfast on 309 overweight / obese men and women .
After 4 months, there was no difference in weight between groups. It is not important that people eat or skip breakfast.
These results have been demonstrated by other studies on the effect of breakfast habits on weight loss. Abandoning breakfast has no obvious effect .
Conclude: High quality research shows that even if people eat or skip breakfast, it makes no difference. Quitting breakfast makes us eat more at lunch, but not enough to make up for the breakfast you missed.
Quitting breakfast may even have some health benefits
Quitting breakfast is part of many methods intermittent fasting popular.
This relates to method 16/8 , including fasting overnight and then being 8 hours allowed to eat normally.
Eating time is usually from lunch to dinner. This means you skip breakfast every day.
Intermittent fasting has shown to reduce calorie intake effectively, lose weight and improve metabolic health .
However, it is important to mention that fasting or interrupting breakfast is not suitable for everyone. The effects vary depending on the individual .
Some people may have a positive impact, while others may have headaches, reduce blood sugar, depression and lack of concentration .
Conclude: Quitting breakfast is part of many intermittent fasting methods, such as the 16/8 method. Continuing fasting can have many health benefits.
Breakfast is a personal choice
Evidence is clear that there is nothing "special" about breakfast.
It doesn't matter whether you eat or skip breakfast, as long as you eat healthy during the rest of the day.
Breakfast does not "start up" the metabolism and ignoring it does not automatically make you eat too much and weight gain .
This is a myth based on observational studies that have been proven wrong in randomized clinical trials (true science).
After all, breakfast is optional and it depends on each person's preferences.
If you feel hungry in the morning and enjoy breakfast, continue and eat a healthy breakfast. A breakfast High in protein is the best.
However, if you don't feel hungry in the morning and don't feel like eating breakfast, don't eat. It is so simple.