Does skipping breakfast make a difference with weight loss.
- Many studies that show that weight gain occurs when skipping breakfast have been observational.
Unlike randomized studies there are multiple factors as to why someone who eats breakfast is thinner.
- Do they live a healthier life overall?
- Do they exercise more and make healthy food choices?
- A 2014 randomized study was published in the American Society for Nutrition. The Effectiveness of breakfast recommendations on weight loss: a randomized controlled study.”A recommendation to eat or skip breakfast for weight loss was effective at changing self-reported breakfast eating habits, but contrary to widely espoused views this had no discernable effect on weight loss in free-living adults who were attempting to lose weight.”
Breakfast is an important meal.
- Researchers from Harvard found, “that men who regularly skipped breakfast had a 27% higher risk of heart attack or death from coronary heart disease than those who did eat a morning meal.
- Non-breakfast-eaters were generally hungrier later in the day and ate more food at night, perhaps leading to metabolic changes and heart disease.
- “Skipping breakfast may lead to one or more risk factors, including obesity, high blood pressure, high cholesterol, and diabetes, which may in turn lead to a heart attack over time,” lead author [[Leah Cahill]], postdoctoral research fellow in HSPH’s Department of Nutrition, said in an AHA statement. Reference https://www.hsph.harvard.edu/news/features/skipping-breakfast-may-increase-coronary-heart-disease-risk/
- The study was published July 22, 2013 in the American Heart Association (AHA) journal Circulation.”
- One study examined the breakfast patterns of Australian children. These children were then followed 20 years later when they were adults. Those who reported skipping breakfast both as children and adults weighed more and had larger waists. These participants also had higher cholesterol levels. References http://ajcn.nutrition.org/content/early/2010/10/06/ajcn.2010.30101.abstract
Why should we eat breakfast.
- Students do better in academic performance when they eat breakfast
- People who eat breakfast tend to lead healthier lives which is supported in the Harvard study
How many people skip breakfast?
- NPR published an article which showed that 1 in 5 people skipped breakfast.
- Reference http://www.npr.org/sections/thesalt/2016/05/13/477794736/breakfast-blowback-maybe-skipping-the-morning-meal-isnt-so-bad
NY Times post
- Showed most studies do not show cause and affect, this is typical of an observational study.
- “All we know from observational studies is that people who have breakfast are leaner,”
- “But it may be other factors that are the reason.”
Studies that support weight loss when skipping meals
- “the present study shows that in overweight individuals, skipping breakfast daily for 4 weeks leads to a reduction in body weight, but this is accompanied by an increase in total cholesterol concentrations compared with consuming either a frosted cornflakes or oat porridge breakfast. “
What time of day should we eat?
- One study showed that breakfast should be just after 7AM, Lunch at 12:30 and Dinner at 6:15PM.
- The dieters were polled and most felt that the worse time to go off track was between 6PM and 10PM.
- 56% of the participants stated they ate the most amount of calories during this time. Reference http://www.dailymail.co.uk/health/article-2593219/Revealed-The-best-times-eat-breakfast-lunch-dinner-want-lose-weight-need-make-sure-youre-7am.html Notes, this study was sponsored by a vitamin company.
- Consider a breakfast of whole grains and some protein.
- Avoid sweet foods such as a cinnamon bun with a high glycemic load to help prevent the insulin spike
- Do not skip meals, you will be hungrier and consume more calories when you do sit down to eat.