The society perceives breakfast as the most important meal of the day. In fact, some believe they can go a day without eating anything else provided they have taken breakfast. The nutrition guideline claims that breakfast helps us lose weight and skipping it can raise the risk of obesity. Meaning those who eat breakfast are less likely to overeat the rest of the day, while people who skip breakfast end up eating more of other meals during the day. However, there is not enough evidence to support that claim. Some doctors even recommend their patients who are overweight to consider an overnight fast of 12-16 hours, so that you either skip breakfast or finish off an early dinner. Whichever way you choose, you tend to eat less and lose weight as a result. Breakfast is meant to fuel us, especially kids who are still growing, which makes them more attentive during school time. But if you’re not hungry when you wake up, then you shouldn’t force yourself to eat. The content below looks at breakfast in depth and whether skipping it is really going to cause any harm to your health or aid in weight gain.
Effects of Eating Breakfast on Health
According to the American Heart Association, breakfast eaters tend to have a lower rate of heart disease, high blood pressure, and high cholesterol. Still, there isn’t enough evidence to suggest that people who don’t normally eat breakfast should start.
In addition to that, experts also say that breakfast eaters tend to have a healthy lifestyle habit. For example, eating breakfast is healthier since it contains fiber and micronutrients.
Skipping Breakfast Doesn’t Affect Metabolic Rate
You’ve heard of the myth that eating breakfast will “jumpstart your metabolism” suggesting that skipping breakfast will slow it down. This is just but a myth because only the thermic effect of blood, which is the increase in calories burned, can increase your metabolism. To show that there is no truth in such claims, studies done on both lean and overweight individuals showed that extending your fast in the morning doesn’t lower or increase metabolic rate. What matters in terms of metabolism is the total amount of food consumed throughout the day. There is no difference in calories burned over 24 hours between those who eat or skip breakfast. ”
Effects of Skipping Breakfast on Exercise
If you are doing a peak performance, it’s not ideal to do so on an empty stomach. Therefore, you need to ensure you eat something in the morning to keep your energy levels at peak. In case, you work out fasted, consuming at least 20 g of protein within two hours or following your workout is very important. It helps build or preserve muscle mass. However, if your workout involves jogging then it isn’t a must you take your breakfast. There is no proof that fasted training, independent of calories intake, increases fat burning or weight loss. You will only experience a decrease in physical activity.
Skipping Breakfast Doesn’t Cause Weight Gain
Studies show skipping breakfast leads to a lower daily energy intake which in turn leads to weight loss. If you skip breakfast, you reduce overall calories intake by up to 400 calories per day. Interestingly, in a controlled trial which was done for four months comparing 309 overweight men and women who ate or skipped breakfast, there was no difference in weight between the groups. It didn’t matter whether you skipped or ate breakfast. But, you don’t expect to eat doughnuts and croissants for breakfast every day and lose weight. Yet skipping it will not have any effect on your weight..
There is no real answer on whether or not you should skip breakfast. If you’re consuming the right amounts of calories and macronutrients throughout the day, skipping breakfast won’t make much of a difference. Also, if eating breakfast starts you off on the right foot, then go ahead and eat it. However, there is a group of people who should eat breakfast because their bodies require nutrients, such as:
- Pregnant women.
- People suffering from impaired glucose regulation.
- Children who are still growing.
- People who exercise at peak performance during morning hours.
- Those who just like eating breakfast.
In addition to that, there is also a group of people who qualify to skip breakfast such as:
- Individuals who aren’t hungry in the morning.
- Those who don’t feel like eating breakfast.
What’s more, skipping breakfast or not depends on your preference and goals. If you are comfortable skipping breakfast and making it a habit well and good.
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