You've probably heard the saying more than once: “Eat breakfast yourself, share lunch with a friend, give dinner to your enemy.” For decades, breakfast was considered the most important meal of the day - I grew up with this idea myself and could not leave home in the morning without eating.
And this is not just a popular idea about proper nutrition - in 2010 it was enshrined in the official American Dietary Guidelines. As stated in the Guidelines, “not eating breakfast is associated with being overweight.” The word “associated” usually means that there is a statistical correlation, but is not evidence of cause and effect. In this case, this statement was made on the basis of a number of observational studies that did not find a very strong correlation: the Guidelines called the evidence “modest” for child nutrition and “incomplete” for adults. Interestingly, at least some of this research was funded by food companies that make breakfast cereals.
Of course, observational studies cannot be considered truly evidence-based. Their essence is that scientists observe a group of people over a long period of time and try to identify connections between their eating habits and health indicators. But if there is such a connection, it does not mean that breakfast was the cause. For example, people who ate breakfast regularly were 13% less likely to be overweight. It is likely that they were more inclined to follow other healthy lifestyle tips and took better care of themselves.
Official support for the hypothesis of the special importance of breakfast increased its popularity, provided support from the press and turned it into generally accepted dogma. However, the few controlled randomized studies that have been conducted on this topic have indicated that the opposite is true: breakfast, at a minimum, does not help you lose weight, and may even interfere.
In 2013, it was published in The American Journal of Clinical Nutrition, the authors of which analyzed the five randomized studies that were available at that time on the specific benefits of breakfast. They concluded that it was a matter of “belief beyond evidence,” and that many research reports were written in a way that skewed their results in favor of conventional wisdom.
Another interesting one was published in the 2014 Journal of Nutritional Science. The authors examined different types of breakfast and concluded that skipping breakfast for 4 weeks resulted in greater weight loss than a breakfast of oatmeal (so beloved in “nutrition” circles) or a breakfast of cornflakes.
And here is another, very recent study that was recently published in the International Journal of Obesity. Its authors decided to test the hypothesis that skipping breakfast leads to overeating during the day. The study involved 8 overweight men and 16 women. Participants experienced two types of meals: with a typical high-carbohydrate breakfast and without breakfast at all. In both cases, they ate lunch at the same time and without any restrictions. The experiment showed that skipping breakfast had little effect on how much food people ate for lunch. The difference turned out to be extremely insignificant: only 218 kJ, or 52 kcal, more. But the overall reduction in caloric content of the daily diet when refusing breakfast turned out to be quite significant: 1964 kJ, or 469 kcal, almost a quarter of the average daily intake.
Interestingly, giving up breakfast also changed the body’s hormonal response to food: by lunchtime, the participants’ levels of leptin, which sends signals about satiety, decreased slightly. But at the same time, the level of appetite-increasing ghrelin also decreased after lunch, although insulin production and overall blood sugar levels increased (the participants ate their usual high-carbohydrate food).
As the authors of the study write, they were the first to experimentally prove that skipping breakfast does not lead to compensatory overeating at lunch and increased appetite in the afternoon. In fact, scientists have proven a very simple rule: if you eat twice a day instead of three, then as a result you will eat less, not more. So if you want to lose weight, skipping breakfast may be a smart move. It’s even strange that previously it was thought the other way around.
On the other hand, you should not elevate refusal of breakfast to the category of a new dogma. All people are different: some people like to limit themselves to a cup of coffee in the morning, while others want to have a real breakfast. Both, with the right approach, can be quite healthy habits. I myself have tried this and that, but, as a rule, I still have breakfast. Firstly, because I like: scrambled eggs, or omelet with bacon, vegetables, cheeses, feta cheese, sometimes low-carb, or. And they are faster and easier to prepare than a regular lunch. And secondly, because such a breakfast lasts me all day and I really like that I don’t have to interrupt work in the middle of the day because of lunch. I also only eat twice a day, but I sacrifice lunch much more often than breakfast. Although, if I have a lot to do in the morning, an early flight, or a business lunch planned, then I can easily do without breakfast. And Dr. Enfeldt, for example, said that he only eats breakfast on weekends; on weekdays, his first meal of the day is lunch.
How are things going for you? How many times a day do you eat? How important is breakfast to you?
The answers to this question may vary, but it’s important to remember that eating to your heart’s content three times a day just because “that’s the way it is” is definitely not the best idea.
Breakfast is considered to be an important meal of the day. However, if you are on a calorie deficit, it is not so important. Translation of an article from the authoritative Examine.com about what is healthier for maintaining body weight: eating breakfast or skipping it?
Some scientists believe that breakfast creates a feeling of satiety, increases physical activity, helps reduce weight and body mass index (BMI), and regulates the production of hunger hormones.
According to other data, Breakfast has a small but potentially negative effect on daily energy intake .
The thesis that breakfast “kicks off” metabolism deserves special attention, although it has not been confirmed either for people of normal build or for those who are obese. In general, the important question is: “To have breakfast or not to have breakfast?” remained unanswered for a long time.
Experiment: with and without breakfast
To solve this problem, specialists from Brigham Young University (USA) conducted an experiment, the diagram of which is shown in the figure:
The experiment involved 49 women from 18 to 55 years old who usually ate breakfast less than twice a week, slept more than six hours a day and always got up early. All participants had a stable weight and were healthy for 3 months. They were divided into two groups: 26 women had to eat breakfast every day, 23 made up the control group and could follow their established habits.
Participants in the control group did not eat anything or drink alcohol until 11:30.
The experiment lasted 4 weeks.
Before the start of the experiment and after its completion, the researchers determined the weight, height, BMI and fat content of the participants. Women had to record what and how much they ate per day, and during the last week they had to rate their hunger before each meal (there is a special scale for this). Every day, the participants noted how much they slept and what they ate for breakfast. They also didn’t forget about physical activity; it was determined using an accelerometer.
Experiment results are presented in the figure:
In short: breakfast added an average of 266 kcal and 43 g of carbohydrates to the daily diet.
At lunch, lunch and dinner, participants in both groups consumed approximately the same amount of calories, and physical activity was also comparable. Feelings of hunger, thirst and “fullness” also did not differ between groups.
At the same time, women who ate breakfast regularly gained an average of 0.7 kg, and their BMI increased from 22.6 to 22.9 (the difference is small, but significant). The fat content increased slightly – from 32.5 to 32.9%. In the control group (those who did not eat breakfast), weight and BMI remained stable and by the end of the experiment were significantly lower than in the breakfast group. Muscle mass in all women remained unchanged.
If you don’t have a breakfast habit, don’t force yourself
The results confirmed the researchers' hypothesis that Breakfast contributes to increased weight, BMI, and calorie intake. However, other assumptions did not come true. The extra meal did not make women more physically active or make them feel fuller throughout the day. At lunch or dinner they ate no less than usual.
But the ancient empirical knowledge that one should not force a person to eat when he is not hungry was confirmed. This will only make him gain weight and put on fat.
Researchers don’t know why breakfast didn’t make the ladies feel fuller. The only component whose consumption increased as a result of the morning meal was carbohydrates.
The work of American researchers, who forced women who were not accustomed to it to eat breakfast, confirmed that eating without a feeling of hunger is harmful. These data contradict the results obtained in 2005 by British scientists from the University of Nottingham. They showed that breakfast can reduce calorie intake and help control weight. However, the participants in the British experiment were accustomed to breakfast, unlike the American women, who usually did not eat breakfast. Obviously, the regularity of meals significantly affects its results.
The effect of a meal on weight depends on its composition and caloric content, which, in turn, change the level of hunger and satiety hormones. The physiological action of these hormones is shown in this figure:
When a person wakes up, the levels of cortisol and ghrelin in the blood plasma reach peak values. High levels of ghrelin make you hungry and require immediate breakfast, and cortisol increases concentrations of free fatty acids, which increase insulin resistance, thereby making it difficult to absorb glucose. If breakfast is eaten within the first 2 hours of waking up, blood glucose levels increase, which serves as a signal to trigger a series of physiological reactions.
What else would you like to know?
What are the physiological consequences of living without breakfast? People who skip breakfast have slightly higher blood glucose levels than those who eat breakfast regularly. In addition, in the morning the level of the satiety hormone leptin is reduced, which gives way to ghrelin. At the same time, the content of glucagon-like peptide decreases, and all together increases the feeling of hunger.
What breakfast components contribute to weight gain? The calorie content and composition of the meal certainly affect body weight. For example, whole grains and dietary fiber help regulate weight. Proteins create a feeling of a full stomach. Low-calorie, high-volume foods (rich in dietary fiber and protein) are also helpful for maintaining weight.
The American researchers did not teach the experiment participants what a healthy breakfast should be, and we cannot judge how their morning menu affected the results.
Why did the researchers force those who were not used to it to eat breakfast? Because previous work has shown that Skipping a morning meal is harmful primarily for those who are used to eating breakfast.
But the described experiment showed that women who were not used to eating breakfast did not benefit from breakfast - within four weeks they overeated and gained weight.
Conclusion: don’t torture yourself with “healthy” rituals if you don’t have the habit and desire to eat breakfast - it can only be good for you. Ultimately, it is not so important how many times a day and when exactly you eat, what is important is the total intake of nutrients during the day. Eat as you feel most comfortable and watch your calorie balance.
Translation: N. Reznik.
The funniest
Early morning in the village, an ordinary family of mother, son and father without legs,
Early morning in the village, an ordinary family of mother, son and father without legs, which they lost in the war. The son is getting ready to hunt, takes a gun and a cartridge, then his dad crawls up to him and says:
- Son, take me hunting, I really want to!
- Dad, how can I take you, you don’t have legs, what good are you?
- And you, son, put me in a backpack behind your back, and if we suddenly see a bear, you shoot at it - you won’t hit it, you turn your back, and I’ll kill it with one shot, you know it yourself - I shoot a squirrel in the eye from 100 meters! So we’ll bring the loot home, so we’ll have something to eat in the winter.
The son thought and thought and said, “Okay, dad, let’s go.”
They are walking through the forest, the father is sitting in a backpack, and then a bear meets them. The son shoots, misses, shoots again - misses again, turns his back, dad shoots - also waves, again - misses again. The bear is already rushing towards them, well, the son will give it a try, and meanwhile the father is shouting - they say, quickly, they will catch up! They’ve been running for an hour, they don’t have the strength, the son understands that he and his dad won’t run that far - they’ll both be lost, so he decided to throw off his backpack and runs on.
He runs home all out of breath and says to his mother:
- Mother, we no longer have a father... - with tears in his eyes.
His mother calmly puts down the frying pan, turns to him and says:
- How did you fuck me with your desire, then my dad came running 10 minutes ago in his arms and said that we no longer have a son!
They invited a guy at work to a corporate party and allowed him to come
They invited a man at work to a corporate party, they allowed him to come with his wives, the corporate party was themed - a masquerade, you had to come in costumes, with masks. No sooner said than done, they got ready before going out, and his wife had a headache, she said, “Go without me, and I’ll lie down at home for now,” and she herself came up with a cunning plan - to follow the man, how he would behave at the masquerade, to pester Zinka from accounting or even get drunk. Before going out, she changed her costume, came and saw her hubby - first dancing with one, then twirling the other, guard! She decided to check how far he would go, invited him to dance, they danced and whispered in his ear: - Maybe we can retire...
They retired, did their business, and the wife quickly went home. Her husband arrived a little later, she decided to ask him:
F - Well? How do you like your corporate party?!
M - Yes, gray boredom, the men and I decided to go play poker, and before that Petrovich, our boss asked him to exchange suits, since he had dirty his, so he was lucky, can you imagine, some woman in the ass gave!
Perestroika, collective farms are slowly dying out, everyone has gathered
Perestroika, collective farms are slowly dying out, all the animals have gathered in the barnyard and are discussing their future fate.
The bulls came out first and said: We must leave here while the hooves are still intact. The roof of the hangar is already leaking, it’s not raining, so we’re swimming like ducks. Next come the pigs: they haven’t eaten normal food for 100 years, the straw is all rotten, they give water once every three days. It’s impossible to live like this, you need to get out. All the other animals supported: Yes, yes, stop putting up with this and let’s go. One Sharik sits still, everyone asks him:
- Sharik, why are you sitting?! Come with us!
Sharik answers:
- No, I won’t go with you, I have a prospect!
Animals:
- What is the prospect? You'll die of hunger here!
Ball:
- No, guys, I have a prospect here!
Animals:
- Well, what prospects do you have here, you’ll get sick, catch fleas and die alone here!
Ball:
- No guys, I have a prospect...
Animals:
- What kind of prospect is that?!?!?!
Ball:
- I heard here that the landlady told the owner “... if things continue like this, then we’ll suck Sharik all winter...”
The girl invited the guy to visit, romantic, that's all. And
The girl invited the guy to visit, romantic, that's all. And at that moment his stomach began to twist, he simply had no strength to endure it anymore. They come into her apartment and the girl says:
- Come in, don’t be shy, go into the room, and now I’ll go to the bathroom and powder my nose...
It was somehow awkward for the guy to ask her ahead of her, so he decided to be patient, although he no longer had the strength to endure it. He walks into the room and looks - there’s a big dog sitting there. He took it and piled it in the room, and thinks that he will then blame everything on the dog, while he, contentedly, goes to the kitchen to drink tea.
The girl with the bath comes out and asks him:
D: Why don’t you go into the room?
P: There’s a big dog there, I’m afraid of it.
D: I found someone to be scared of, she’s plush...
P: Wow, she gave a shit like a real one!
The son comes up to his father and asks: - Dad, what is it?
The son approaches his father and asks:
- Dad, what is virtual reality?
Dad, after thinking a little, says to his son:
- Son, to give you an answer to this question, go to your mother, grandparents, and ask them if they could sleep with an African for 1 million dollars. He approaches his mother and asks:
- Mom, could you sleep with an African for 1 million dollars?
- Well, son, it’s not a tricky matter, and we need money, of course I could!
Then he approaches his grandmother with the same question, and the grandmother answers him:
- Of course, grandson! If I had a million dollars, I would live the same number of years!!!
It's grandfather's turn, grandfather answers:
- Well, actually, once doesn’t count, so of course - yes, with this million we would build a house by the sea, and finally leave my grandmother!
The son returns to his father with the results, and the father says to him:
- You see, son, in virtual reality we have three million dollars, but in real reality - 2 simple #tuts and one faggot!
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