The old adage—breakfast like a king, lunch like a common man and dinner like a pauper—wasn’t popular without a reason. We now have researches to prove it true. A hearty breakfast comes with a host of health benefits. The ones who are aspiring to lose weight should pay special attention, as a breakfast sufficiently rich in carbohydrates and fats has been especially favourably associated with weight loss. Other than weight loss, a good breakfast helps you balance your overall health, be more productive throughout the day, and stay in a happier mood than if you have a skimpy first meal of the day.
Why Breakfast is Important
It is commonly accepted that diet, rather than physical activity, has the major impact in a weight loss program. Losing weight is only worth it if done in the right way and without compromising on the other dimensions of our health. However, it seems that is not only WHAT we eat but WHEN we eat too that affects the metabolism of the body. A detailed research in the area has been done by a researcher at Tel Aviv University.
The circadian rhythm of the body has a significant impact on the metabolism. Consequently, the way the food is processed in the body is largely affected by the time when the body is fed. A weight loss regimen has been found to be much more effective for people who concentrate on their breakfast as the richest meal of the day than the ones who indulge in dinner.
What Should Be Included in Breakfast
People who prefer to consume a whole, balanced breakfast, (even including a high-sugar content item like a cupcake or a cookie) also get the benefits of keeping in check the blood sugar level by lowering the insulin, and controlling the glucose and triglycerides. This means that they are better protected from cardiovascular disease, diabetes, hypertension, and high cholesterol.’
Prof. Daniela Jakubowicz of TAU's Sackler Faculty of Medicine and the Diabetes Unit at Wolfson Medical Centre carried out a research involving 93 obese women split over a period of 3 months. The participants followed a medium-calorie, medium-carb diet. They were divided in 2 groups. The two groups of women were randomly assigned an isocaloric diet, under which they consumed 1,400 calories per day. The food was given throughout the day in the form of 3 meals, each one delivering 700, 500, and 200 calories. The 700 calorie meals were the same for both groups. The difference lied in the timings of the meals with the specific number of calories. One group was given the maximum calories at breakfast (700) and the other at dinner (again 700).
The results showed that the women who ate a heavy breakfast lost more than double the weight and inches than the group that ate the heavy dinner. The study further showed that the heavy breakfast group reported a considerable drop in the levels of a hormone called ghrelin- hormone that is responsible for regulating hunger. This meant that after a heavy breakfast, their bodies felt full and reduced the urge to pick up snacks later or binge eating during the later hours of the night.
The group that consumed the low-cal breakfast still reported the abnormal rise in blood sugar level right after a meal. This sudden rise is more dangerous than chronic high blood sugar. These sudden spikes are related to hypertension and heart problems. The group that consumed a large breakfast also reported an increase in the levels of triglycerides, a type of fat, though the diet program aimed at losing weight.
The research further elaborated on how a proper breakfast is crucial to overall health and not only effective weight loss.
The crash diet courses often do a lot more harm than good. Skipping breakfast or having a frugal breakfast can damage the body in several ways and would not help you in losing weight in any way. It is not only the diet programs that lead to insufficient breakfast regime, but the lack of time too. The mornings are too rushed to take out time to prepare a hearty breakfast, let alone sitting down and eating. Add to this the midnight snacking habits and you have a perfect recipe for obesity and a severely unhealthy body.
If you are aiming to lose some weight, it is best to consult a physician and device a sound diet plan. You can also consult an online doctor for advice. There are options for online medical symptom analysis that hep you keep a track of the changes in your body.
The link to the Research Journal: onlinelibrary.wiley.com/doi/10.1002/oby.20460/abstract;jsessionid=CD52A0BD12C100E7572F395B8E8AFFCB.d01t04
Author Bio: Evie Tracy is a health writer and fitness enthusiast. Besides this she contributes to various online health publications that mainly cover weight-loss measures, health guides and fashion. When she’s is not educating her readers with her writings, she’s most likely educating herself by reading her favorite stuff.