Nutrition

When to (and shouldn't) skip breakfast

When to (and shouldn't) skip breakfast | legion

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Breakfast is a controversial meal these days.

Some "experts" say maintaining health and preventing weight gain is important, while others claim it is the trick to staying lean and healthy.

Scientific research also cuts both ways. For example a to learn Conducted by scientists from the Harvard School of Public Health found that men who regularly skipped breakfast were 27 percent more likely to have heart attacks or death from heart disease.

Other to learn found that skipping breakfast was associated with a higher risk of weight gain.

On the other hand, an extensive one review that in the published literature American Journal of Clinical Nutrition concluded that the lack of breakfast had little or no impact on weight gain. In fact, the data showed that breakfast eaters tend to consume more calories than those who skip it.

So what's going on?

Does skipping breakfast make it easier or more difficult to lose weight, or does it have no effect at all?

And what about building muscle?

Does it help or hinder those of us who want to get fitter and stronger?

Let's take a closer look at the studies I just referred to and see what we can learn.

The pros and cons of skipping breakfast

The first thing that strikes you in Harvard research is that people who didn't eat breakfast were generally hungrier later in the day and ate more at night.

Eating at night is not a problem in itself, but research shows that skipping meals can lead to overeating and an increase in overall energy intake.

Overeating naturally leads to weight gain, and since obese people are at increased risk of heart disease, skipping breakfast may be a good idea connected with with an increased incidence of cardiac events and heart disease. But that doesn't mean skipping breakfast causes Heart attack.

How about the review study of the American Journal of Clinical Nutrition?

Researchers found only a handful of rigorous, well-conducted studies of the effects of eating and not eating breakfast, and it takes going back to 1992 to find the only long-term, carefully controlled study that randomly assigned people to routinely eat or skip breakfast and then measure the effect on their body weight.

In 1992 to learnconducted by scientists at Vanderbilt University, eating or skipping breakfast did not significantly affect weight loss. What mattered was not breakfast habits, but general eating habits and adherence to the diet, which only confirms what metabolic researchers have have said for decadesif you eat is much less important than What and how much.

What about intermittent fasting?

We can find further support for these results in the research conducted on the intermittent fasting Type of diet. In case you are unfamiliar with it, intermittent fasting revolves around eating (feeding) and not eating (fasting) regularly, with a special focus on fasting.

With a normal diet, you eat something every few hours, say from 8 a.m. to 9 p.m. That is, you eat intermittently for about 13 hours each day and nothing for about 11 hours.

However, with intermittent fasting, you reverse this by using some methods intermittently eating for about 8 hours and not eating for about 16 hours.

For example, with intermittent fasting, you could start eating at 1 p.m. each day. and stop at 9 p.m. In fact, this exact protocol ("16/8") is particularly popular with bodybuilders who enjoy intermittent fasting and basically just skip breakfast.

And what about scientific evidence? Several Studies demonstrate Intermittent fasting is just as effective as eating more frequently in improving health and body composition. However, contrary to the claims of many intermittent fasting fanatics, it does not appear to have any inherent benefits either.

diploma

The bottom line is this: if you enjoy breakfast, eat it, and if you enjoy skip it, skip it.

Many people like to eat breakfast because they like breakfast dishes.

Others find that a hearty breakfast perks them up or reduces hunger throughout the day.

On the other hand, just as many people prefer to skip breakfast and "break the fast" just before lunch because they are not hungry or do not like standard morning dishes. The key is knowing what works best for you.

+ Scientific references

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Mike Matthews is the founder and CEO of Legion and is the bestselling fitness author of several books including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef.

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