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Are we having Breakfast or not? That’s the question!

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In the middle of the last century, the most famous nutrition experts advised us to eat royal breakfasts, princely lunches and eat dinner like poor people… The advice of nutritionists has remained in the minds of people around the world ever since. Until recently, when the latest research on the benefits of breakfast for the adult population raised new questions on the topic “should we really eat breakfast at breakfast, or should we simply skip it? over this table? ”…

First of all, “the most important meal of the day” is not a title that one of the meals should receive, whether it is breakfast, lunch or dinner. It is not at all wise to try to arbitrarily define a particular meal as the most important, but it is true that there are a number of realities that may have contributed to the fact that breakfast received this special dignity.

If it is, however, to analyze these ideas, it becomes clear that some of them do not have the proving force we would have expected.

First of all, “the most important meal of the day” is not a title that one of the meals should receive, whether it is breakfast, lunch or dinner. It is not at all wise to try to arbitrarily define a particular meal as the most important, but it is true that there are a number of realities that may have contributed to the fact that breakfast received this special dignity.

If it is, however, to analyze these ideas, it becomes clear that some of them do not have the proving force we would have expected.

If you skip Breakfast will you Eat more?

We know that skipping breakfast causes a greater sensitivity of the human brain to extremely tasty foods and we also know that people often eat more at lunch if they skip breakfast. But in laboratory situations and in more realistic studies, conducted among people with normal routines, most results show that skipping breakfast leads to a lower total daily energy intake than if you ate in the morning.

So, despite a greater feeling of hunger during the morning, and a compensation for lunch, the effects of skipping breakfast do not seem serious enough to make people overcome the caloric deficit created by skipping breakfast.

Does breakfast trigger Metabolism?

Eating establishes a series of biological processes associated with the digestion and storage of food, which leads to increased energy consumption, known as diet-induced thermogenesis. So, yes, breakfast triggers your metabolism. Moreover, a recent study showed that this increase in energy consumption is more pronounced in the morning than in the evening. Only there is a major problem when you put all your hopes in this “impulse”.

Diet-induced thermogenesis represents only a small percentage of the foods you eat. For a normal diet we are talking about about 10% of energy intake. Higher amounts of protein can raise this percentage, but even at its maximum values diet-induced thermogenesis is only about 15% of what you eat.
But we can talk about more than accelerated metabolism as a result of digestion.

New evidence published in the American Journal of Clinical Nutrition found that those who ate breakfast used more energy through physical activity (especially in the morning) than those who skipped breakfast. So, jumping over the table in the morning may make people feel less energetic, so they reduce their level of physical activity, even without being aware.

Skipping breakfast makes you Fat?

Jumping over the morning meal is generally associated with a heavier weight and over time even with higher fat deposits. But that doesn’t necessarily mean that the lack of breakfast makes you fat! It is possible that breakfast is just an indicator of a healthy lifestyle and, in itself, does not protect you at all from obesity.

Several randomized trials (in which people are randomly assigned a specific type of behavior, such as eating breakfast or fasting at breakfast, in this case) have found no evidence to suggest that skipping breakfast leads to weight gain. Furthermore.
Despite the associations between the lack of breakfast and weight gain, the experiments designed to try to establish a cause-and-effect relationship did not provide evidence that skipping breakfast makes you gain extra pounds.

Beyond weight

If we have covered the common perceptions related to breakfast and weight, it is important to recognize that there are other dimensions that need to be discussed regarding the first meal of the day.

The term breakfast covers a wide range of foods, from cereals to fried foods. Research examining how the human body is affected by different types of breakfast is still ongoing.

– It is possible that breakfast (of course, depending on the type of food consumed) will predispose more to the consumption of recommended amounts of nutrients.
– There is evidence that breakfast can improve performance in endurance sports.
– Breakfast can help your body regulate blood glucose levels. Thus, there is evidence that skipping breakfast increases postprandial hyperglycemia (high blood glucose after a meal) in people with type 2 diabetes.

So, do we have Breakfast or not?

General popular wisdom suggests that yes, we should eat breakfast. But judging by the current state of scientific evidence, the simple answer is unfortunately: “I don’t know. Depends.”.
Whether you are a convinced consumer of breakfast or you have become accustomed to skipping breakfast, remember that there may be benefits in both situations. And, most likely, the answer is not at all as simple as we thought…

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