When should you eat breakfast and when can you skip it?

When should you eat breakfast and when can you skip it?
When should you eat breakfast and when can you skip it?


Since our childhood, we have always been told that breakfast is the most important thing in comparison to all other meals. However, research has not proven this, leading many researchers and nutritionists to say whether or not you eat breakfast in the morning is primarily a matter of personal preference and less about how well you get the nutritional benefit.

The question, then: When should you eat breakfast and when can you skip it? Here are the details...

Although research on the effect of breakfast has focused on the short-term effects, rather than the long-term effects, so far, there is no conclusive evidence that skipping it is harmful to your health.

Our bodies' response to breakfast is a plus, says Kristin Gustashaw, MD, a dietitian at Rush University Medical Center in Chicago, since most people would get a benefit from eating something in the morning.

For example, breakfast is essential for a large group of people, as for athletes who always need to motivate and boost their performance, or for those who are going to take exams, or for anyone who has a long day and needs to be fully aware, or for anyone who has woken up hungry Breakfast will make a big difference to them.

In a recent study published in the American Journal of Physiology, specifically the Department of Endocrinology and Metabolism The American Journal of Physiology.

Researchers compared the effects of eating breakfast and not eating breakfast an hour before cycling on 12 physically healthy men. The researchers found that those who ate a healthy breakfast toast and milk: porridge were better at burning and digesting carbohydrates.

According to the researchers, this is the first study to look at how our bodies respond to the morning meals before exercising. As a researcher involved in the study said, All the information we had was about the stage before eating breakfast, but we do not have enough knowledge about the effects after eating breakfast, and this in itself is a problem. We need to know how eating breakfast affects health in other different ways.

How can breakfast contribute to optimizing performance? says Javier Gonzalez, a researcher in human physiology and co-author of the study from the University of Bath in England. Burning carbs is just like fuel, it has benefits and advantages such as burning fat in a lot of work that requires endurance.

He continued, Carbohydrates are more fast fuel than fats, and they can be used to generate energy nearly twice as fast as burning fat. In addition, the use of oxygen by carbohydrates is more efficient, as fats need about 10 percent of the oxygen to produce the same amount of energy.

So people who need to improve their body's ability to stay active for longer, such as athletes or people who do physically demanding work, can benefit from breakfast.

And a previous study had confirmed that eating breakfast is beneficial for the body, especially if your goal is the health of your brain that is, your mental processes. If you have an exam or a task that requires high awareness, you will do unhealthy things if you skip breakfast. Another study in 2005 found that school students performed better on tests when they ate breakfast before going to their exams.

In general, eating breakfast is an important process to get the essential nutrients your body needs, says Gustashaw, If you distribute your nutrients throughout the day, it will give your body the best metabolism cycle.

As for skipping breakfast? People who don't eat breakfast are not overweight, they are less obese, and are less likely to develop diabetes, Gustacho says. Also, according to some studies conducted, people who did not eat breakfast were smokers, and exercised less.

And in a study published last year in The American Journal of Clinical Nutrition, skipping breakfast may have some positive benefits: On days when the study subjects skipped breakfast, they burned more calories. 

Gustacho adds, based on a 2017 study, Abandoning breakfast negatively affects the stability of insulin in the body, which affects the ratio and regulation of glucose in the blood.

A recent study revealed that increasing the time between dinner the night before and breakfast in the morning may also be a successful way to lose weight as those who delayed breakfast by 90 minutes or had dinner 90 minutes earlier lost more than twice the fat in the body. The body over a 10-week period of participants who did not alter their eating times. This idea is related to the concept of chronobiology. Our internal biological clocks play an important role in the optimal functioning of the body. But the study researchers note that the research was small and nuanced, and it appears that more large studies are needed to achieve the surprising results.

Of course, you can skip breakfast especially when you don't have a chance to eat a healthy meal - please avoid having donuts for breakfast! If you're one of those people who don't eat in the morning, Gustacho suggests planning your day asking yourself: Will I eat more during my day? And what time will I stop eating? And will I drink enough water?

I would never say that everyone should eat breakfast, but the process must definitely be deliberate and organized according to the lifestyle of each person, Gonzalez added, and Gustacho advises that we replace the bulk of breakfast or breakfast with the bulk of the first meal of the day. Thus, you can have a complete meal, to suit your lifestyle and needs.


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