Cordialis Msora-Kasago, nutritionist and spokesperson for the Academy of Nutrition and Dietetics, said that as a nutritionist. She always recommends that everyone start their day with a healthy breakfast. And in the past 20 years, she has never met a nutritionist who has advised against skipping breakfast. Breakfast boosts energy Control your appetite, lose weight, and also improve your concentration and physical performance.
If a well-planned diet Breakfast can also add important nutrients to your body. Such as protein, fat, and a healthy dose of calcium. Commonly used to lose weight, it is often recommended to skip breakfast.
Mark Mattson, a neuroscientist at the National Institute on Aging and at the Johns Hopkins University School of Medicine, explained in a recent New York Times article that people trying to lose weight should try to cut calories for 16 hours. To do this, stop eating before 8:00 p.m. Skip breakfast the next morning and eat it again around noon that day when your body has adjusted to skipping breakfast. You won’t get any bad side effects from doing so.
However, current research on breakfast and weight management is conflicting. For example, the BMJ recently analyzed 13 studies on diet. They concluded that eating breakfast may not be a good strategy for weight loss. While other studies Point out that eating a large breakfast and a small dinner helps to lose more weight And the risk of type 2 diabetes and heart disease is reduced. Because eating a lot of calories at the start of the day is in line with the biological clock cycle affecting the metabolic ทางเข้า ufabet system. And reduce the risk of weight gain Compared to eating calories at dinner
In a recent small study, researchers had a group of volunteers eat a large breakfast and a small dinner. And another group had a small breakfast. And a big dinner The results were consistent with previous studies. The group that eats breakfast more than dinner despite having the same amount of calories They burned 2.5 times more calories than the other groups. And their blood sugar and insulin levels were lower.
New York-based nutritionist Tamara Duker Freuman says. This is evident from the numerous studies that have been conducted over the years. And even decades later, breakfast eaters tended to have a lower body mass index (BMI) and a better metabolic system. And the risk of developing type 2 diabetes and heart disease is reduced.
This week, an analysis published in the journal Clinical Nutrition concluded that eating breakfast regularly may improve heart health. and reduce all-cause mortality. while skipping breakfast increases the risk of heart disease and death.
But Freuman said that doesn’t mean that all skippers will gain weight. or heart disease or type 2 diabetes, and it does not mean that a person who skips breakfast and is in good health must start eating breakfast. If you don’t eat breakfast. But there is a problem with blood sugar. triglycerides, cholesterol, or body weight despite eating a healthy diet Consider creating a healthy breakfast habit every day. and reduce dinner
The use of the fasting formula in conjunction with breakfast
Msora-Kasago, a registered dietitian at the Academy of Nutrition and Dietetics, explains that following a daily mealtime regimen can help you stay healthy. You don’t have to skip breakfast. For example, you can stop eating at 7:00 p.m. and didn’t eat again until 7am the next morning. You’ll also benefit from a 12-hour fast while fueling your body and mind with key nutrients to start your day.
Is it good to have breakfast before exercise?
Some research indicates you can burn more fat. If exercising on an empty stomach
But it all depends on your needs. Some people are able to exercise in a fasted state without feeling anything. while others You may feel weak, dizzy, or unable to exercise.
Msora-Kasago says that when choosing breakfast, look for protein-rich foods that will increase satiety. and reduce lunchtime snacking And that a healthy breakfast should contain whole grains. Healthy fats, fruits or vegetables, and calcium-rich foods or drinks.