Is breakfast the most important meal of the day? – life

Jessica Brown

We have heard that the most important meal is breakfast. Healthy and weak people do not disturb the breakfast. Well, really?

The word "breakfast is the most important meal of the day" is an argument that all parents often use. But we know that two-thirds of adults in the United Kingdom and three-thirds in the United States have breakfast.

"Our body consumes a lot of energy during the night to grow and repair itself," says dietitian Sarah Elder. "A balanced breakfast and energy, as well as our protein and calcium levels, will be completed early in the day."

But some of them do not agree with the importance attributed to breakfast. Some complain about the success of diets not to eat long hours during the day, while others complain about the impact of the crunching market, which aims to steer the public 's perception about the' s. importance of breakfast. There is even an academician who claims that breakfast is "dangerous".

Is breakfast the best way to start the day or do crunchy companies exaggerate the importance of breakfast for their own sake?

Change of routine

The scientific research on breakfast focuses mainly on the link between obesity and the other.

In a study of health data for 50,000 people in the United States, the body mass index of people who think and practice breakfast as the biggest meal of the day was less than those who care about lunch or dinner.

The researchers attributed this phenomenon to the increase in the saturation sensation at breakfast, the reduction in daily caloric intake, the improvement of the quality of our diet through the 39 Using fiber-based foods and reducing the risk of insulin by increasing insulin sensitivity at subsequent meals.

However, to answer the question of whether it really was a breakfast, the researchers organized a 12-week slimming program with 52 obese women. All women took the same amount of calories in one day, but half started the day with breakfast and the other half did not eat breakfast.

We saw that what made them lose weight was not the breakfast but the modification of their usual routine. Those who had not eaten before have lost more weight than in their old routine when they started to eat breakfast. We have seen that those who ate lunch lost the meal and lost more weight than those who continued to eat their breakfast.

Breakfast-obesity connection

So why is the link between weight loss and obesity related to the fact that breakfast is not the cause of weight loss?

Some attribute this problem to the fact that those who do not eat breakfast have less information about nutrition and health. Those who eat breakfast may also tend to have positive behavior, such as smoking or exercising regularly.

When the results of 10 different studies were reviewed in 2016, it was concluded that data linking breakfast and weight were "limited". The claims that breakfast affected the weight or amount of food consumed remained unfounded.

Intermittent fasting diet

After a while in the evening to eat and continue doing the same thing in the form of a continuous fasting diet is a method of weight and general health.

In a study conducted in 2018, she showed that this diet was effective in controlling blood sugar, insulin sensitivity and lowering blood pressure.

Two different diets were administered to eight men on the edge of diabetes: half of them consumed half of their daily caloric needs between 09:00 and 15:00, while the other half consumed the same amount of calories over a 12-hour period . We saw that the tension of the first group decreased to the level created by the effect of the drug.

However, it is noted that the subject group is small and that further research is needed in this area to reveal the long-term benefits.

The fact that an academician increases the amount of cortisol at the beginning of the day and that this causes type 2 diabetes by increasing insulin resistance over time, the fact that he finds the morning breakfast dangerous is not appreciated by researchers.

Experts, the body's high rhythm in the morning because of the high rate of cortisol comes from the body.

In a study conducted with 18 people with diabetes last year without 18 diabetes problems, it was observed that the lack of breakfast disrupted the body clock in both groups and caused a sudden increase in blood sugar levels after the first meal. The researchers concluded that breakfast was important for the normal functioning of the body clock.

The dinner time is important

However, Courtney Peterson, a nutritionist at the University of Alabama, insists that those who do not eat breakfast should be divided into two groups. Those who eat in the morning and dine at regular times, enjoy the intermittent fasting diet, breakfast and those who eat late dinner greatly increase the risks of obesity, diabetes, heart disease and vascular disease.

Because of this, Peterson thinks it's more important to stay up than to have breakfast at breakfast.

The glycemic control is the best in the first hours of the day. When we dine late, it becomes difficult to control. Therefore, even if we skip breakfast, we should be careful not to eat late.

A study conducted in two British universities examines the effect of consumption hours on weight. The results indicate that having breakfast in the morning is beneficial for weight control.

Healthy food

Breakfast does not just affect your weight. Not having breakfast increases the risk of heart disease and type 2 diabetes by more than 20%.

One of the reasons may be the nutritional value of breakfast. In Western countries, the habit of eating crunchy lunches is common. Attend various vitamin and mineral supplements for breakfast cereals. A study conducted in the United Kingdom on more than 1600 young people found that those who regularly ate breakfast had better fiber and folate, vitamin C, iron and calcium.

Experts also believe that breakfast has a positive effect on memory and concentration. But what he eats at breakfast is also important.

Some research shows that a high-protein breakfast reduces food intake during the day.

Crispy breakfast consumption in the United Kingdom and the United States is quite common. However, the fact that cereals contain a high sugar content is worrying.

Some would say that it would be better to do it in the morning when it was consumed with gentleness.

After 54 studies, it was pointed out that there was no consensus on the type of breakfast that was most useful and that the main thing was to eat something in the morning.

However, some experts believe that the natural flow of the body, eating a feeling of hunger, is not a problem at dinner.

Someone wants to eat something in the morning. A study conducted at the border with people with diabetes, food, blood sugar, such as oatmeal, such as food, concluded that this was helpful.

Some experts believe that such research should be done taking into account personal differences. In addition, leaving aside the eating habits of the day, focusing on one meal will not give good results.