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Does breakfast help you lose weight? Dieticians discuss the answer



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.

  Oatmeal with blueberries and peach

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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.

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Why breakfast is good for weight loss

Dr. Mark Pereira, adjunct professor of epidemiology at the University of Minnesota, Minneapolis

I've studied the effects of breakfast on health for 15 years, and there's no compelling reason to skip it because of weight loss. In fact, skipping breakfast is associated with bad eating habits. The jury is still not over the top informed of long-term effects of fasting for weight loss.

In 2013, my research group analyzed data from thousands of people whose dietary habits and health status were tracked for 18 years, and daily breakfast intake (classified as eating at least 20 percent of daily calories within two Hours after waking up) was strong ahead of Adipo sitas, hypertension and diabetes are protected. This does not prove that skipping breakfast causes these conditions, but it is a pretty good indicator that can lead to less healthy behavior. For example, omitting breakfast can lead to blood sugar levels that increase your sense of hunger. This leads to overeating at lunch or dinner, at heavy nights, or to generally unhealthy foods. A low blood sugar level can also lead to energy loss, which can affect your motivation to move and further affect the weight loss.

But eating what you want in the morning is not the answer either. A small study I conducted found that blood sugar peaked after a refined, sugary breakfast of inferior quality and then dropped dramatically within hours. To prepare for success, eat a low-sugar breakfast, rich in fiber and a balance of protein, fats and carbohydrates. My favorites: oatmeal with milk, blueberries and walnuts; an English wholemeal muffin with avocado and an egg; or a smoothie with vegetables, yogurt and fruit.

Breakfast is not a magic ball – and if you do not feel like eating it, then not. But for many, a good breakfast sets the tone for the rest of the day, leading to healthier choices that could help you lose weight.

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Still torn up Try this:

If you enjoy breakfast and feel it helps you To deliver the energy you need for the day, continue eating it, but make sure that it's nutritionally balanced, as Pereira suggests. However, if the early morning meal feels unnatural, then a TRE approach that does You postpone your first meal later in the day and limit your food to an eight-hour window that does not work It's not enough until late at night, maybe it's just the change you need to finally lose a few pounds. [MelissaMatthews
Health Writer
Melissa Matthews is the health writer at MensHealth.com and has written for Newsweek, Men's Fitness, Inc.


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