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/ Source: TODAY & # 39; HUI
By Kristin Kirkpatrick
Studies have shown that breakfast plays a role in weight loss. The question is: what exactly is this role? What to eat, when to eat and the ultimate dilemma, if you eat anything, have been examined in the context of successful weight loss. According to a new analysis, having breakfast can lead to weight gain and an increase in the number of calories consumed throughout the day.
Of the 13 studies reviewed, seven examined the impact of breakfast on weight change and 10 examined the impact of breakfast on total daily caloric intake. The researchers found a small difference in the weight of people who skipped breakfast compared to those who ate it, but those who ate at breakfast tended to have a higher overall calorie intake. Unfortunately, the authors noted inconsistent results and erroneous data in some of the studies reviewed. Therefore, this review is not the last word on breakfast.
Why breakfast is important
The Academy of Nutrition and Dietetics recommends breakfast as an effective way to get nutrients and manage one's weight. In addition, several studies have shown that breakfast captains were more likely to have a higher BMI and that breakfast eaters were more likely to make healthier choices throughout the day.
In a study of the impact of breakfast on fat cells in lean and obese individuals, only lean individuals who skipped breakfast had a metabolic advantage over burning fat. The effect was not observed in obese patients. The most important factors may be what you choose to eat, as well as when you eat.
"Break the fast" may be the best way to approach your first meal of the day
Although the current review divides the groups into breakfast (soon after waking up) or breakfast (late morning or early afternoon), it is hard to ignore the fasting mechanisms and the benefits that flow from it. Several studies have shown the benefits of extending breakfast on both weight and overall health. A study conducted in 2018 showed that waiting for breakfast just 90 minutes (and dinner 90 minutes earlier) resulted in fat loss.
Other studies have shown that eating all your meals in a 10-hour period can help prevent obesity and the metabolic syndrome. Following the 10-hour schedule would ultimately mean a delay in breakfast consumption.
Finally, studies on breakfast consumption and physical activity are mixed. However, a recent study showed that exercise after a night of fasting could help increase fat loss. I was told once that you should only eat when the sun is up. This is probably the best approach to follow in your breakfast habits. Wait a little longer after waking up and the benefits of fasting will follow.
Focus on protein, fiber and chewing at breakfast
Studies have shown that breakfast options high in protein and fiber can help prevent cravings later in the day and improve weight. Higher protein meal options may also have a more positive effect on digestive hormones, allowing you to eat longer and more abundantly.
As a dietitian, I warn my patients to include juice in their breakfast. Even juices that claim to be made without added sugars will have a serious punch in the blood and insulin because of the concentrated sugars that are found naturally in the fruits. Therefore, if you crave healthy carbohydrates (an apple for example), it is usually better to chew them than to drink them.
I also recommend to my patients to avoid very high carbohydrate breakfast options, but the combination of your proteins with lipids and fiber can help you feel satisfied. An example of this type of meal could be avocado and a fried egg on a piece of sprouted toast.
The need to continue studies to solve the big debate about breakfast habits and weight remains. Until then, if your goal is to lose weight, you can consider a fasting plan (including breakfast) that will fit your lifestyle or avoid high carbohydrate options when you wake up.
Finally, we must always keep in mind that an effective weight loss will still encompass many aspects of your life, including the environment, the level of activity and even genetics. Breakfast may be an important part of the weight loss puzzle, but it is by no means the only one.
Kristin Kirkpatrick, MS, R.D., is responsible for nutrition services for wellness at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of "Skinny Liver". Follow her on Twitter @KristinKirkpat. For more tips on diet and fitness, sign up for our One Small Thing newsletter.
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