Cordialis Msora-Kasago, nutritionistslotxoand spokesperson for the Academy of Nutrition and Dietetics, said as a nutritionist, She always advises everyone to start the day with a healthy breakfast. And for the past 20 years, she has never met a dietitian who recommends no breakfast at all. Breakfast boosts energy Control your appetite, lose weight, and improve concentration and fitness.
If nutrition is well planned Breakfast can also add important nutrients to your body, such as healthy proteins, fats, and calcium.
But the recipe for intermittent fasting Commonly used to lose weight, it is recommended to skip breakfast.
Mark Mattson, a neuroscientist at the National Institute on Aging and at the Johns Hopkins University School of Medicine, explains in a recent New York Times article that people trying to lose weight should try to cut calories for 16 hours and the easiest way. To do this, stop eating before 8pm. Skip breakfast the next morning and eat it again at noon that day when your body is able to adjust to skipping breakfast. You will not suffer any negative side effects from doing so.
However, current research on breakfast and weight management is conflicting.For example, BMJ recently analyzed 13 studies on diet. And conclude that eating breakfast may not be a good strategy for weight loss.
While other research studies Point out that eating
Big breakfast and small dinner Helps to lose more weight And the risk of type 2 diabetes and heart disease is reduced. Because eating a calorie-heavy diet at the start of the day is consistent with the biological clock cycle, affecting the metabolism and reducing the risk of weight gain. Compared to eating calories at dinner.
In a recent small study, researchers gave a group of volunteers a large breakfast and a small dinner. And another group had a small breakfast And a big dinner The results obtained are consistent with previous studies. Is the group who eats breakfast bigger than dinner Both with the same amount of calories They burn 2.5 times more calories than other groups and lower blood sugar and insulin levels.
Tamara Duker Freuman, a nutritionist in New York, said that this is evident in the numerous studies that have been conducted over the years. And even for decades, breakfast eaters tend to have a lower body mass index (BMI) and a better metabolism. And the risk of type 2 diabetes and heart disease is reduced.
This week, an analysis report published in the journal Clinical Nutrition concludes that eating breakfast regularly may improve heart health. And reduce the death rate from all causes While skipping breakfast increases the risk of heart disease and death.
But that doesn't mean all people who skip breakfast will gain weight, Freuman said. Or have heart disease Or type 2 diabetes, and that doesn't mean people who skip breakfast and are already in good health have to start eating breakfast But if you don't have breakfast But have problems with blood sugar Triglycerides, cholesterol, or even body weight, even with a healthy diet. Should also consider creating a healthy breakfast habit every day And cut down on dinner
Using fasting recipes in conjunction with eating breakfast
Msora-Kasago, a nutritionist at the Academy of Nutrition and Dietetics, explains that following a daily diet time control system There's no need to skip breakfast. For example, you could stop eating at 7:00 PM. And don't eat again until 7am the next morning You'll also benefit from a 12-hour fast while fueling your body and mind with vital nutrients to start the day.
Is it good to have breakfast before exercise?
Some research indicates that you can burn more fat. If exercising on an empty stomach
But it all depends on your needs. Some people can exercise in a fasted state without feeling anything. While others You may feel weak, dizzy, or unable to exercise.
Wholesome breakfast
Msora-Kasago says that when choosing breakfast, look for foods that contain protein, which increase satiety. And reduce snacking during the day And that a healthy breakfast should contain whole grains. Healthy fats, fruits or vegetables, and calcium-rich foods or drinks