Remember your Mother saying that “breakfast was the most important meal of the day”? Well, she had a point.
Some people skip breakfast in an effort to lose weight, but that’s not a good idea. It can backfire. Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger.
Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. Other studies show that weight management can be equally effective without breakfast .
What’s for breakfast – coffee? Most mornings, we barely glance at the kitchen. Fixing breakfast takes up precious time that’s in short supply. But there’s ample evidence that the simple act of eating breakfast — every day — is a big part of losing weight, lots of weight.
“People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure.”
The Benefits of Breakfast
Eating breakfast is a daily habit for the “successful losers” who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six year
Lose Weight: Eat Breakfast
Studies show making breakfast a daily habit can help you lose weight – and keep it off
The Benefits of Breakfast
It makes sense: Eating early in the day keeps us from “starvation eating” later on. But it also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School. “When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight.”
Breakfast eaters are usually those who have lost a significant amount of weight. They also exercise. “They say that before having breakfast regularly, they would eat most of their calories after 5 p.m.,” Politi tells WebMD. “Now, they try to distribute calories throughout the day. It makes sense that the body wants to be fueled.”
The Smart Breakfast
If breakfast is the most important meal of the day, it’s best to make wise food choices. That’s where fruits, vegetables, and whole grains come into the picture. Because these are high-fiber foods, they fill you up – yet they bring less fat to the table. These high-fiber foods allow you to eat more food yet get fewer calories. It’s a concept called “energy density” (the number of calories in a specified amount of food)
“Some foods – especially fats – are very energy dense, which means they have a lot of calories packed into a small size,” Rolls tells WebMD. “However, foods that contain lots of water have very low energy density. Water itself has an energy density of zero. High-fiber foods like fruits, vegetables, and grains have low energy density.”
Translation: If you eat foods with high energy density, such as bagels, you rack up calories quickly. If you eat high-fiber, low-energy-density foods – such as oatmeal, strawberries, walnuts, and low-fat yogurt — you can eat more and get fewer calories.
A breakfast made up of 1 cup of oatmeal, 1/2lf cup of low-fat milk, 1 cup of sliced strawberries, and 1 tablespoon of walnuts has only 307 calories total. Two multi-grain waffles, with 1 cup of blueberries, 3 tablespoons of light syrup, and 1 cup of plain low-fat yogurt have about 450 calories total. That’s almost equal to the standard bagel-and-cream-cheese breakfast – yet it’s much more food, and much lower in fat
The web md articles have some good information. It has proven to work for me, so I make sure I eat breakfast within an hour of waking up, then I have my snack with 2.5 – 3 hours after breakfast. People tell me all of the time that they are not hungry that early in the morning or there is not enough time for breakfast. Breakfast should be consumed daily, rather you have the appetite for it or not. Something simple like eggs, whole wheat toast a piece of fruit will suffice or a bowl of oatmeal. So, if you are stuck in that rut and wonder why, are you starting your day by consuming a nutrious breakfast to get your body out of starvation mode?
We only have one body,so let’s take care of it.