Monday , October 18 2021

Eating breakfast with weight loss? Dietitians discuss the answer


For years, dieticians have said that breakfast was the most important meal for weight loss, but now many say you should skip it. In fact, the review of the new study, which is currently flooding news portals, indicates that breakfast does not help with weight loss. Many of today's food feels that starting your morning with a good meal lowers the risk of junk food and the new paper published BMJsays it's not really true.

The researchers looked at 13 controlled studies and compared the adult weight that did and did not eat breakfast. They found no evidence that the breakfast release could cause weight gain or that eating breakfast would help you lose weight.

Oatmeal with blueberries and peaches

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So what is a smart guy? We asked two experts on each side of the debate:

Why not eat breakfast could be good for you

Krista Varady, Ph.D., Associate Professor at the University of Illinois at Chicago

According to a recent study series, releasing breakfasts and various types of fasting can help control weight and improve health. Restricted Eating (TRE) is a type of fasting that involves consuming all of your daily calories in a shorter period of time. In the study, I recently collaborated with obese, obese men, and women who had eaten all over at. 10:00 to 18:00 three months consumed 341 less calories a day, lost 3% of body weight and lowered systolic blood pressure. All forms of fasting also contribute to a process called autophagy, which removes old cells that can help reduce inflammation and improve overall body function.

Even if you move that window a little, the perks will most likely be similar. For healthy people who do not have breakfast or have dinner at an important social or family meal, a later window (from 11:00 to 7:00 or no. Just put it too late because you become more resistant to insulin (ie, food causes more damage) (Note: Some studies show that it is better to eat people at risk of diabetes at the beginning of the day.) Do not stop breakfast if it causes late night eating.

The reason why most diets fail is that people try to make it so different from their usual behavior that they can't catch. So if you don't eat breakfast, feel good, experiment with TRE. Just note that customization can take a week or two. To control the initial cravings, drink water, eat lots of protein and reduce purified carbs.

Toast with fried egg, avocado, red radish, tomato and beer

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Why breakfast is suitable for weight loss

Mark Pereira, PhD, Associate Professor of Epidemiology at the University of Minnesota

I've been studying the health effects of breakfast for 15 years, and there are no compelling reasons to miss it for weight loss. In fact, breakfast release is associated with poor general dietary habits, and the jury is still concerned with the long-term effects of fasting on weight loss.

In 2013, my research team analyzed data from thousands of people whose dietary habits and health status were tracked for 18 years, and daily breakfast intake (classified as eating at least 20% of daily calories within two hours of waking) was a strong defense against obesity hypertension and diabetes . This does not prove that releasing breakfast causes these conditions, but it is a pretty good indicator that can lead to less healthy behavior. For example, releasing breakfast can cause a drop in blood sugar, which increases the feeling of hunger, resulting in overheating at lunch or dinner, night binge, or a choice of general unhealthy food. Low blood glucose levels can also lead to energy drops that can make your motivation to use even more to prevent weight loss.

But the morning food you want is not the answer. A small study that I ran revealed that the blood sugar level after a low quality, refined grain, a sweet breakfast, and then a few hours later, is rapidly decreasing. To succeed, eat breakfast with low sugar, lots of fiber, and balance with protein, fat, and carbohydrates. My favorites: oat flakes with milk, blueberries and walnuts; whole wheat English muffin with avocado and egg; or cocktail with greens, simple yogurt and fruit.

Breakfast is not a magic ball, and if you don't want to eat it, don't. But for many, a good breakfast sets the tone for the rest of the day, leading to a healthier choice that can help you narrow down.

A man who eats grain and looks away in the kitchen

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Still torn? Try this:

If you like breakfast and feel it helps to provide you with the energy you need daily, continue to eat, but make sure it is balanced with diet as recommended by Pereira. On the other hand, if you eat the unknown early in the morning, the TRE approach where you leave your first meal a little later and limit the food to an eight-hour window that is not late. at night, there can only be the changes you need to finally drop a few pounds.

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