Don't Eat Breakfast to Diet, The Truth About Breakfast

"To lose weight

Don't eat breakfast"

Medical Trivia

Breakfast has long been praised as the most important of the three meals. It plays an important role in determining the energy of the day. 

In addition, several medical recommendations such as "eating breakfast helps with dieting" have won the hearts of dieters. How nice it is that eating in the morning will not make you gain weight, but it will make you eat less lunch and dinner and increase your metabolism, which will actually help you lose weight.

However, the belief in breakfast was an unfounded myth. Despite long-standing beliefs, a new meta-analysis has found that "there is no evidence that breakfast leads to weight gain or a decrease in metabolic rate." Researchers at Monash University in Australia analyzed 11 randomized trials of changes in weight and energy use at breakfast, published Jan. 30 in the journal BMJ.

On the contrary, participants who skipped breakfast were on average 0.44 kg lighter. Participants who ate breakfast had a daily calorie intake of 259.79 calories higher than those who skipped breakfast. It wasn't the expectation that if I didn't eat breakfast, I would overcompensate (eat more) in the future. On the contrary, it suggests that skipping breakfast can be a useful strategy for losing weight.

So why is there such a myth about breakfast? Dr. Tim Spector, a professor of genetic epidemiology, says it's because of traditional beliefs about nutrition. Nutritional logic tells you to eat little and often. This is because binge eating causes excessive glucose and a slower metabolism, which puts a lot of stress on your body's digestion. To avoid such stress, we recommend eating less and more often. They also say that if you skip meals, you're overcompensating. According to this nutritional logic, skipping breakfast can lead to more lunch or a decrease in physical activity.

Despite this nutritional logic, absolutely, not eating breakfast results in a lower absolute energy intake. The important thing is that the total amount of energy consumed when you don't eat breakfast is less than when you eat breakfast, which helps you lose weight.

Another reason is that the interpretation of the research so far has been incorrect. Studies have shown that obese people and diabetics are more likely to skip meals than thin people. But it's not that they're overweight because they skipped breakfast, it's that those who are overweight ate a lot the night before and skipped breakfast.

People who skipped breakfast were, on average, poorly educated, in poor health, and generally in poor dietary quality. Overweight people binge late in the day and skip breakfast because they feel guilty after bingeing. People who ate breakfast were usually slim.

Still, the U.S. Department of Agriculture dietary guidelines and Australia's nutritional guidelines say breakfast is very important. Not only does breakfast reduce obesity, but it's also essential for children's mental health and nutrition.

In recent years, however, there has been a growing body of evidence that limiting meal times and increasing fasting intervals can help certain people lose weight. It's a phrase that doesn't fit with traditional nutritional thinking, but it's a meaningful story about the importance of gut microbes in the digestive tract to human health and metabolism.

The 100 trillion microbial communities have a circadian rhythm of the week, and their composition and function are better in the fasting state. Although this is still early in the study, some data suggest that microbiome communities are more beneficial with short-term fasting. The gut microbiota also needs rest and recovery, which is important for the health of a person's gut.

The myth that breakfast is an absolute value has been shattered. Now, while we're waiting for the breakfast guidelines to change, skipping breakfast can actually help you lose weight.