{"id":6172,"date":"2022-06-17T17:28:22","date_gmt":"2022-06-17T17:28:22","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6172"},"modified":"2022-06-17T17:28:34","modified_gmt":"2022-06-17T17:28:34","slug":"is-breakfast-the-basis-of-the-day-or-an-old-myth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/","title":{"rendered":"Is breakfast the basis of the day or an old myth?"},"content":{"rendered":"\n

In\u00a0the field of \u200b\u200bnutrition and a balanced diet<\/strong>, there has long been a dilemma as to\u00a0whether breakfast is really the most important meal of the day.<\/strong>\u00a0Some studies claim that\u00a0breakfast is the basis for energy replenishment after sleep<\/strong>, while others rely on facts proving their\u00a0inefficiency in weight loss.<\/strong>\u00a0In addition, some experts argue that\u00a0the importance of breakfast is related to the growing market for breakfast mixes, flakes and cereals.<\/strong>\u00a0Companies that offer such products declare that breakfast is the basis of the day and without them you should not even go out on the street.\u00a0So, what is the reality?<\/strong>\u00a0Is breakfast a necessary start of the day or just\u00a0a simple marketing trick<\/strong>?<\/p>\n\n\n\n

Breakfast and weight loss<\/strong><\/h2>\n\n\n\n

The most common benefit associated with eating breakfast is its reputed\u00a0beneficial effect<\/strong>\u00a0on weight loss<\/strong>. On the contrary, their omission is said to have\u00a0negative effects on body weight<\/strong>\u00a0and can cause obesity. In reality, it is not so much about whether\u00a0you miss breakfast or not,<\/strong>\u00a0the important thing is\u00a0what you choose as your first meal of the day.<\/strong>\u00a0It makes a difference whether you\u00a0replenish your energy<\/strong>\u00a0in the morning\u00a0with a balanced breakfast,<\/strong>\u00a0or fatty or sweet dishes.<\/p>\n\n\n\n

\"Breakfast<\/figure>\n\n\n\n

However, let\u2019s look at what\u00a0renowned studies have said about these claims<\/strong>. One such study, which analyzed the health data of\u00a050,000 people over seven years,<\/strong>\u00a0focused on how\u00a0is\u00a0size of the\u00a0breakfast portion related to BMI levels.<\/strong>\u00a0The researchers found that those who made breakfast\u00a0the most hearty meal of the day had a lower body mass index<\/strong>\u00a0(BMI) than those who ate\u00a0more hearty lunch or dinner.<\/strong>\u00a0They justified this by saying that breakfast\u00a0helps to increase the feeling of fullness during the day<\/strong>, which significantly reduces\u00a0the subsequent daily calorie intake.<\/strong>\u00a0Another study confirmed this effect \u2013 people who\u00a0skipped<\/strong>\u00a0breakfast<\/strong>\u00a0or enjoyed an unsatisfactory portion of breakfast\u00a0tended to overeat at lunch and dinner.<\/strong><\/p>\n\n\n\n

In addition, they found out that\u00a0heavier breakfasts help improve the quality of the diet,<\/strong>\u00a0as breakfast meals tend to\u00a0contain more nutrients and fiber.<\/strong>\u00a0Of course, it all depends on what you choose for breakfast. If it is heavy and fatty bacon or sweet croissants, the effect may be the opposite. However, if you reach for\u00a0hearty, nutrient-filled flakes or eggs,<\/strong>\u00a0you can achieve several benefits. Having regular healthy meals for breakfast will help\u00a0improve<\/strong>\u00a0your\u00a0insulin sensitivity<\/strong>\u00a0and reduce the risk of developing diabetes. However, such studies still\u00a0need to be taken easy\u00a0<\/strong>\u2013 many times they\u00a0do not take into account the individual lifestyle of the participants or the choice of foods<\/strong>\u00a0that play an important role in weight control.<\/p>\n\n\n\n

\"Breakfast<\/figure>\n\n\n\n

For example, a team of scientists from Monash University in Melbourne, Australia, analyzed 13 randomized controlled trials in the field of having breakfast.<\/strong> A meta-analysis of the results found that participants<\/strong> who ate breakfast had a higher total daily energy intake<\/strong> than participants who did not eat breakfast. Thus, on the contrary, this study suggests that adding breakfast may not be a good weight loss strategy.<\/strong> However, further high-quality randomized controlled trials are needed to examine the role of breakfast in weight control. The only way to find out if breakfast plays a positive role in weight loss<\/strong> is to examine the choice of specific foods and their effects. [11]<\/p>\n\n\n\n

Marion Nestle, PhD,\u00a0a professor of nutrition, food studies and public health at the University of New York<\/strong>, points out that many studies that\u00a0prove the positives of breakfast<\/strong>\u00a0were funded by\u00a0Cereal Partners Worldwide,<\/em>\u00a0which is affiliated with\u00a0Nestl\u00e9<\/em>\u00a0and\u00a0General Mills.<\/em>\u00a0That is, companies that\u00a0produce breakfast cereals and benefit from their sale.<\/strong><\/p>\n\n\n\n

Conclusion<\/strong><\/h3>\n\n\n\n

Breakfast can<\/strong> really help you lose weight<\/strong>, but it\u2019s not because of their timing. It\u2019s more about what foods you choose for breakfast.<\/strong> If it is a hearty breakfast with a balanced ratio of carbohydrates, proteins and fats,<\/strong> you can achieve a sufficient feeling of fullness,<\/strong> which will result in less overeating during the day.<\/strong> However, if you skip breakfast, you do not have to worry about obesity.<\/strong> It is always necessary to monitor your total energy intake during the day.<\/strong> That is what is responsible for your weight gain or loss.<\/strong> Don\u2019t focus on when you eat, but what you eat.<\/strong><\/p>\n\n\n\n

\"Breakfast<\/figure>\n\n\n\n

Breakfast and energy level<\/strong><\/h2>\n\n\n\n

The source of energy in the body is glucose,<\/strong>\u00a0which we obtain from carbohydrates. It is then\u00a0broken down into glycogen<\/strong>\u00a0in the body and stored as energy and fat. Most glycogen is\u00a0stored in the liver and to a lesser extent in the muscles.<\/strong>\u00a0As\u00a0we cannot build up a long-term supply of glycogen<\/strong>, we must take it regularly, always after it has been depleted. This usually occurs after\u00a0exercise or any other physical activity, during fasting or during sleep.<\/strong><\/p>\n\n\n\n

\"Breakfast<\/figure>\n\n\n\n

Overnight, the liver breaks down glucose and releases it into the bloodstream as glycogen to\u00a0keep blood sugar levels stable.<\/strong>\u00a0During sleep, the liver ensures that your brain has\u00a0enough energy to function.<\/strong>\u00a0Therefore, when you wake up in the morning, your\u00a0glycogen levels in your body are low<\/strong>\u00a0and should be\u00a0replenished immediately.<\/strong>\u00a0As soon as all the energy is consumed, the body begins\u00a0to break down\u00a0fatty acids instead of glycogen.<\/strong>\u00a0However, in the absence of carbohydrates,\u00a0fatty acids are only partially oxidized,<\/strong>\u00a0which can significantly\u00a0reduce your energy levels<\/strong>. This is the main reason why you should supply your stomach after waking-up with foods,\u00a0especially rich in healthy carbohydrates and fiber,<\/strong>\u00a0and avoid\u00a0heavy fatty foods.<\/strong><\/p>\n\n\n\n

In one study,\u00a0several dozen participants were divided into two groups<\/strong>, one consuming a\u00a0carbohydrate and fiber-rich breakfast<\/strong>\u00a0in the morning and the other\u00a0not eating breakfast at all.<\/strong>\u00a0Subjects were then monitored for several hours. The study concluded that those who did not have breakfast performed\u00a0worse on memory tests and felt more exhausted<\/strong>\u00a0than those who had breakfast. Several studies support this hypothesis that\u00a0routine skipping breakfast was associated with reduced physical activity,<\/strong>\u00a0especially before lunch.<\/p>\n\n\n\n

Another randomized study looked at participants who\u00a0ate breakfast<\/strong>\u00a0for one week\u00a0and missed it for another.<\/strong>\u00a0It monitored their food intake using\u00a0food diaries<\/strong>\u00a0and\u00a0energy expenditure was assessed using pedometers and heart rate monitors.<\/strong>\u00a0For all participants, daily energy levels\u00a0did not differ<\/strong>\u00a0between the two experimental weeks. The study showed that\u00a0the total energy intake changed only minimally in 24 hours.<\/strong>\u00a0However, it should be emphasized that\u00a0participants consumed different types of food during the study<\/strong>; if they focused on only\u00a0one specific energy-rich food,<\/strong>\u00a0the results could\u00a0differ more significantly.\u00a0<\/strong><\/p>\n\n\n\n

Therefore, another study focused on\u00a0specific types of food<\/strong>\u00a0consumed for breakfast and their\u00a0impact on energy levels.<\/strong>\u00a0Foods with a lower glycemic index (GI) and a higher protein content<\/strong>\u00a0at breakfast have been found to be associated\u00a0with higher energy levels.<\/strong>\u00a0Based on this, researchers recommend that\u00a0breakfasts have a low GI and a high protein content.<\/strong><\/p>\n\n\n\n

Conclusion<\/strong><\/h3>\n\n\n\n

Regular breakfast can affect the level of energy<\/strong> in our body. However, it is also true that there is a difference in what source you use to replenish your energy.<\/strong> If you choose sweet foods full of simple sugars or fructose<\/strong> for breakfast, your energy levels will be depleted very quickly.<\/strong> Conversely, if you focus on a balanced ratio of nutrients and foods with a low glycemic index,<\/strong> you may feel more vital in the morning.<\/strong><\/p>\n\n\n\n

\"choose<\/figure>\n\n\n\n

Listen to your body<\/strong><\/h2>\n\n\n\n

Still not sure if breakfast is\u00a0the most important meal of the day?<\/strong>\u00a0As studies\u00a0differ in opinion<\/strong>\u00a0and each provides\u00a0irrefutable evidence,<\/strong>\u00a0do not rely on them, but\u00a0listen to your body.<\/strong>\u00a0Ultimately, you must decide\u00a0which eating habit is best for you.<\/strong>\u00a0Whether you decide\u00a0to have breakfast or skip breakfast from your menu,<\/strong>\u00a0you should not forget about your\u00a0total daily energy intake.<\/strong>\u00a0You can easily find it out using\u00a0online calculators<\/strong>, but on average it ranges from 2000 to 2500 calories, depending on gender, age and physical activity.<\/p>\n\n\n\n

\"Listen<\/figure>\n\n\n\n

If you fulfill your energy intake<\/strong>, you do not have to worry about gaining weight. Conversely, if you want to lose weight, you should focus on the caloric deficit,<\/strong> during which your daily expenditure<\/strong> must be higher than your income<\/strong>. At the same time, you should make sure that your daily diet contains a sufficient amount of important nutrients \u2013 carbohydrates, proteins, fats and fiber.<\/strong> Only in this way will you achieve all your goals in the area of \u200b\u200bdiet and weight loss.<\/strong><\/p>\n\n\n\n

Ideas for healthy breakfast<\/strong><\/h2>\n\n\n\n

If you\u2019re worried about which foods are best<\/strong> for a healthy and balanced breakfast, here are some tips: [9]<\/p>\n\n\n\n

  • Choose whole-grain foods \u2013\u00a0<\/strong>whole-grain cereals and bread with high-fiber content can help maintain optimal blood sugar levels and prevent a drop in energy in the morning. You can choose from a wide range of\u00a0cereals,\u00a0flakes\u00a0or\u00a0cereals and muesli, or prepare hearty\u00a0porridges. However, when choosing cereals, take a good look at the nutritional table and composition. If they contain the following basic information, they are just right for you:\u00a05 g or more of fiber per serving, less than 300 mg of sodium per serving, less than 5 g of sugar per serving, the cereal is listed as the first item in the list of ingredients.<\/strong><\/li>
  • Choose foods with a higher protein content<\/strong>\u00a0\u2013 a great choice is Greek yogurt, which contains more protein than regular yogurt. You can also reach for\u00a0eggs\u00a0or various types of\u00a0nuts\u00a0and\u00a0nut butters, which are also full of healthy fats.<\/li>
  • Smoothie as a great breakfast choice<\/strong>\u00a0\u2013 they are quick, easy to prepare and with a selection of the right foods they also serve as an excellent source of nutrients. Combine\u00a0fruits, juice, cereals or other ingredients, mix them and your\u00a0 refreshing breakfast is ready. For inspiration, see our\u00a0list of the best smoothie recipes\u00a0for a healthy breakfast.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

    In\u00a0the field of \u200b\u200bnutrition and a balanced diet, there has long been a dilemma as to\u00a0whether breakfast is really the 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