Stop Smoking – Winnipeg Free Press

As if there is not enough nutritional advice inducing badlash, skipping breakfast is now considered by some to be a good thing. The meal has become a casualty of a popular diet called intermittent fasting, which requires staying for long periods without eating. The scheme is such a trend that, according to an article in Bloomberg BusinessweekGoogle's research on "intermittent fasting" has increased ten-fold over the last three years to match the number of searches for "weight loss".

It's a diet that has been embraced by celebrities, Silicon Valley CEOs and many health experts. There are many iterations of the plan, with extreme versions requiring days without food, but the most common and accessible variant, called time-restricted eating, simply limits the window of time that it is allowed to eat each day, usually between eight and ten o'clock. . the Washington PostJoe Yonan, Editor-in-Chief of Food and Dining, tried this variation as part of the Buddha's diet he adopted for the 30-day challenge that diet staff members undertook in 2016.

But for Yonan and many others, the limited window of restoration has resulted in the omission of breakfast, which is not necessarily a good thing for many reasons. Titles such as "Why start skipping breakfast:" intermittent fasting "can burn fat and improve your health – really," according to Squire magazine, which implies that the restriction of eating and a morning meal are mutually exclusive, are endemic and misleading. In fact, you can have your intermittent fast and have your breakfast too, and there is substantial evidence that you will get better.

Stopping eating daily for a long time, as demanded by more moderate versions of intermittent fasting programs, contrasts sharply with the 24/7 buffet that most Americans eat today. hui. A 2017 scientific statement from the American Heart Association published in the newspaper circulation noted that adults in the United States have moved away from the tradition of the three squares a day to now "eat 24 hours a day". This constant nibbling affects the circadian rhythms of our body, which helps regulate our metabolism and therefore has consequences for the risk of heart disease, diabetes and obesity. Essentially, our body works better – and we are healthier – when we insist every day during a break to eat, which is a major reason why intermittent fasting begins to take shape.

Most importantly, the time window we chose to speed up the process matters. Fasting in the evening and at night, then eating early in the day is the model that has the deepest benefits. Research clearly shows that people who eat in the morning and afternoon have healthier blood lipid profiles, better control of blood sugar and tend to weigh less than those who eat late in the day. And people who eat breakfast tend to have better nutrient intakes than those who skip them. In addition, eating during waking hours, when your mental and physical demands are highest, gives you the fuel to be at your best.

Study after study, not only in children, but also in adults, shows that people who eat breakfast have better cognitive and memory tests than those who skip them. The brain simply works better when it is well fed than in a fasting state. The same goes for exercise. Studies show that people who eat before working out perform better than those who do not, and that many people become dizzy and weak if they try to exercise with an empty stomach. In addition to the performance disadvantages, there is mixed evidence of the metabolic effects of training during fasting. Studies show that empty-stomach training has a beneficial effect on fat burning, but new research from the University of Bath indicates that having breakfast before exercise can help the body to better metabolize carbohydrates during physical activity and late in the day.

Leslie Bonci, a Pittsburgh-based registered sports dietician working with both active and professional athletes, says that more and more of her clients are following the trend of intermittent fasting. Many of those who exercise with empty stomachs – during their fasting period – have however suffered from fatigue during their workouts, loss of muscle mbad and difficulty recovering. According to his experience, people who train during their fasting can feel good at first but have a cumulative effect. "People try to exercise and be productive throughout their day, and they try to do it with fumes," she said.

Yonan realized that in order to meet the nine hours of his schedule, he should train in the morning on an empty stomach, or dine at 5 pm. He was surprised to feel good about exercising before breakfast. Delighted after, however, he brought an oat bar with him and devoured him in the locker room even before taking a shower. In the end, this became a problem for him. "More than anything, I really missed the breakfast ritual: prepare my cup of matcha and my bowl of oatmeal or muesli, read the paper and start the day slower, rather than rolling in the back. from the the gym ", he told me. "It took away the joy of the meal."

If you think intermittent fasting might be right for you, I encourage you to try it (with the agreement of your doctor, of course), but without giving up breakfast. Establishing an early feeding window to provide your body with energy when it needs it most may require social change if your gatherings tend to turn around an evening meal. But you can eat that way flexibly, trying to steer your brunch or lunch plans while making exceptions at casual dinners. For many families, breakfast is more effective than dinner as a shared main meal, as everyone runs in different directions at night.

In addition, you can enjoy many of the benefits of intermittent fasting by opting for a slightly longer but more durable 12-hour consumption window. This allows you to get out of the unhealthy trap that makes you eat all night and allows you both to finish their dinner realistically at 19:30. and the many benefits of a nutritious breakfast for your health.

– Washington Post