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I've inevitably heard that breakfast is the most important meal of the day. But you may have also heard that it's good to go through there.
A new study published in BMG only adds to this debate: he analyzed 13 studies on breakfast and discovered that eating a meal in the morning was not an effective way to lose weight and that the skipping breakfast probably did not lead to weight gain.
So should you say goodbye to your meal of eggs and toast? This is what science says about breakfast, according to the magazine "Sidi".
Does eating help you lose weight?
The issue of weight loss has long been at the center of controversy and debate over breakfast, in part because of many outstanding studies, some of which have been funded by breakfast cereal companies, Quaker and Kellogg said eating early was a difficult task. Necessary to control body weight. However, when considering research that is not funded by food businesses, the answer will be less clear.
Some studies have shown that breakfast eaters tend to be lighter weight than those who skip meals and burn more calories during the day. But lifestyle, social and economic factors are likely to play a driving role, making the person more likely to have breakfast and benefit from a much better public health. For example, it is easier to predict the breakfast hour for those occupying nine to five jobs than for those working at night (and research shows that they are exposed to various risks for the health).
Another study, including this new review, found no strong correlation between breakfast and weight loss. A study in 2017 found that skipping breakfast could burn more calories, but also higher levels of inflammation in the body.
Still, Sharon Coulson, a state-licensed dietitian who specializes in nutrition and nutrition counseling at the University of Delaware, says she is not aware of studies showing that breakfast may increase your weight _ so it is likely that there is no harm in taking it. "Thanks to overweight accounts, overweight people tend to consume more calories later in the day and not earlier in the day," said Paulson, who said people who do not eat early enough in the day They may feel more hungry and more willing to eat during the day and end up eating more food. "But more research is needed.
Is it unhealthy to skip breakfast?
"People who eat regularly often have increased physical activity, better food and reduced snacks," said Coulson. "Skip breakfast is linked to an increased risk of disease, not only obesity, but also diabetes, heart disease and a lower nutritional level."
A small study in 2017 suggested that breakfast could improve a range of signs of metabolic health, improving the body's ability to burn fat and fight chronic diseases and conditions such as type 2 diabetes – at least in people with lean origins. Scientists say more research is needed to see how different types of people respond to fasting.
But what if you were not really hungry in the morning? Coulson says that this may indicate other eating habits that could be problematic, such as snacks at night. "If you remove those snacks and wake up when you're hungry and have a good breakfast, your diet in general will be much better and your health will be better," said Coulson.
What is the healthiest breakfast?
According to Coulson, a good morning meal should include four elements: protein, whole grains, healthy fats, fruits or vegetables. Research has shown that proteins and fats can increase satiety and reduce needless snacks later, while whole grains and their dietary products add fiber, vitamins and minerals.
Coulson recommends eating Greek yogurt with nuts, berries, whole breakfast cereals or alvaro, scrambled eggs with vegetables, as well as toasts with avocado and fruit next to, or flakes from Oatmeal based on milk, peanut butter and fruit. In general, she says that she asks her clients to avoid fruit juice or samothi. "I really encourage people to have breakfast, because they do not feel the same feeling of fullness" with liquids.
When should you have breakfast?
If you go to work in the morning, plan to eat something in advance. "The quality of your exercise can reduce its quality if you do not feed your body before," said Coulson.
If you perform vigorous exercise, such as running, for 45 minutes or more, you will probably need to eat again to recover your activity. Something that recharges liquids, carbohydrates and proteins like chocolate milk is a good choice, like bananas with peanut butter or cheese, cookies and fruit. Maybe a recovery meal is not necessary if you've done a lighter workout, like walking, Coulson says.
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