For years, dieters have been saying that breakfast is the most important meal to lose weight, but many say you should skip it. In fact, a new review of studies that currently swamp news websites says that breakfast does not help you lose weight. Many a-eaters believe that starting your morning meal with a good meal lowers the risk of junk food supporters, but the new paper published in BMJ says this is not really true.
The researchers studied 13 controlled trials and compared the weights of adults who did not have breakfast or not. They found no evidence that skipping breakfast could lead to weight gain or that breakfast helps lose weight.
So, what's a clever man? We asked two experts on each side of the debate:
Why not eat breakfast may be good for you
Krista Varady, Ph.D., professor of nutrition at the University of Illinois, Chicago
Skipping breakfast and various forms of fasting can help control weight and improve health. According to a number of recent studies, Time-Restrained Eating (TRE) is a form of intermittent fasting that consumes all of your daily calories within a shorter period of time. In a recent study, I was co-responsible for obese men and women who had eaten all their food between 10:00 and 18:00. Consumed 341 fewer calories per day for three months, lost 3 percent of body weight, and lowered systolic blood pressure. All forms of fasting also favor a process called autophagy, which removes worn-out cells, which can help reduce inflammation and improve overall body function.
Even if you move this window slightly, the benefits are likely to be similar. For healthy people who do not enjoy breakfast or for whom dinner is an important social or family meal, a later window (11:00 to 7:00 or lunch to 8:00) may be useful. Do not leave it too late, as you become more insulin resistant (ie, foods cause larger blood sugar spikes) as the day lasts. (Note: Some research suggests that early morning food is better for people who have diabetes.) Do not skip breakfast if it results in late eating disorders.
The reason why most diets fail is that people try this differs from their normal behavior that they can not stay with them. If the breakfast does not feel good, experiment with TRE. Be aware that it may take a week or two to adapt. To keep your appetite under control, drink water, eat plenty of protein and reduce your refined carbohydrates.