The Best Breakfast Advice: Do Not Skip Breakfast!

Eat Breakfast Like a King and Dinner Like a Pauper!

The importance of breakfast has been known for centuries. We say never skip breakfast because eating it has almost become synonymous with being healthy. However, until recently, scientific evidence of breakfast's importance for health was limited. In this article, we summarize what makes a good breakfast and scientific studies on its importance.

Breakfast, not skipping it, is one of the first steps you can take toward weight control. When you wake up after a long fast, your body needs energy, and breakfast replenishes it.

If We Skip Breakfast;

• we may suddenly want to eat more at the next meal, and
• when the body remains hungry for a long time, it thinks it needs to protect itself and readily stores food when you eat.

Scientific Research Clearly Demonstrating the Importance of Breakfast

In a study lasting 20 weeks, the same daily calories were consumed by two groups; those skipping breakfast lost less weight than those eating breakfast. People tending to eat at night were found to have increased risks of obesity, type 2 diabetes and cardiovascular diseases .

Breakfast Quality Is as Important as Eating Breakfast. What Can We Do to Improve Its Quality?

The carbohydrates, proteins, fats, vitamins and minerals our bodies need come from food. There are 4 basic food groups: meat and similar foods, milk and dairy products, grains, and vegetables-fruit. We should consume these foods adequately and in a balanced way for our health.

At breakfast, we should choose low-glycemic-index carbohydrates and increase the protein proportion. Instead of cake, crackers, white bread and jasmine rice, we should turn to high-glycemic-index foods. In their place, we should eat rye bread, natural muesli and wholemeal flours, strengthening breakfast with seasonal vegetables. In this way we can control blood sugar. We should also choose good protein sources such as cheese, milk and eggs. Increasing protein intake helps keep us full between meals. Choosing a low glycemic index and increasing the protein proportion makes an ideal breakfast and helps establish energy balance.

The Effects of Circadian Rhythm / the Biological Clock on Breakfast

Recent studies have shown that our biological clock also affects our eating. This is also called the circadian rhythm . Circadian rhythm regulates hormonal chemical production, genes and our 24-hour metabolism. In the hypothalamus region of the brain, called the suprachiasmatic nucleus, there is a central biological clock . It is influenced by factors such as melatonin secretion, temperature, travel, shift work and traveling. Most importantly, it is affected by the light/dark cycle.

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With morning, wakefulness and feeding become active in our body; with evening darkness, sleep and fasting become active. Accordingly, calories consumed in the morning are used more beneficially by our bodies than those consumed in the evening. Another study of women with overweight found that, among those consuming the same total daily calories, those shifting calories to the morning meal were able to lose more weight.

Similarly, the Big Breakfast Study investigated the effects of circadian rhythm on metabolism and the relationship between eating time and energy expenditure . Because energy obtained from breakfast in the morning shifts the body from rest into activity, metabolism also speeds up. Thus, energy expenditure increases. Another study found that breakfast increases physical activity and that skipping breakfast is associated with lower physical activity .

Conclusion

Considering all this, we can clearly say that our biological clock has a major effect on eating and weight control. The effect of circadian rhythm on nutrition is becoming better understood every day. In light of this knowledge, the importance of breakfast for our health should once again be considered. "Eat breakfast like a king and dinner like a pauper" summarizes our thoughts.

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