Is there or is there not?
The experts allowed us not to have breakfast
After skipping breakfast, do you feel not hunger, but guilt? Perhaps this is due to memories from childhood, when parents made sure to eat before school. Or have you heard that you can't lose weight without breakfast? Experts have debunked the myth of a mandatory morning meal.
"Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy," Suvorov advised. However, experts from the United States did not dig so far: in their opinion, the producers of cereals and various "ready–made breakfasts" were at the origins of the myth "wake up - eat".
These companies funded research, the authors of which came to the conclusion that breakfast accelerates metabolism and eliminates overeating during the day, which means it is necessary to maintain slimness. Independent research has also been conducted, but they are not as unambiguous as they seem at first glance.
Some authors have looked for a link between giving up breakfast and a higher body mass index or higher risks of coronary heart disease. In their opinion, skipping breakfast leads to a slowdown in metabolism, can lead to diseases, and also affects weight gain.
However, their opponents do not find a causal relationship, since these studies compared people who already have breakfast regularly with those who skip the morning meal. For the "purity of the experiment", it would be worthwhile to first determine the composition of the participants, and then divide them into groups having breakfast and fasting in the morning, and then compare the results.
Thus, breakfast itself could not affect the difference between the two groups in weight or in the presence of diseases. For example, people who do sports could eat breakfast more often.
In experiments where people were first divided into groups, and then the results were compared, the results turned out to be different. For example, in one case, 300 people tried to lose weight for 16 weeks. Part of the group had breakfast, the other did not. It turned out that the presence or absence of food at the beginning of the day did not affect weight loss.
In 2019, a study was published (Sievert et al., Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomized controlled trials – VM), which examined 13 earlier experiments on the effect of breakfast on weight.
The authors concluded that there is no evidence that eating breakfast leads to weight loss, and skipping it leads to gaining kilograms. On the contrary, people who had breakfast consumed 260 calories more per day and weighed about half a kilo more.
However, experts emphasize that according to these 13 studies, it is impossible to draw conclusions about the long-term effect of breakfast on health, since the maximum duration of the experiments was only 16 weeks. And seven of them lasted even less than 4 weeks.
Also, the researchers did not take into account the quality of the food consumed. Although what exactly a person ate is important.
Some nutritionists believe that it's a good idea to stock up on fiber and fruit in the morning. And for growing children, breakfast is a good reason to eat, as well as any meal. Other experts note that the main thing for a healthy diet is a calorie–balanced menu with enough vegetables and fruits and no "harmful" food.
According to experts, often for products positioned as breakfast, the name dessert is better suited. Already familiar "morning foods" have become sweet yogurt, buns, pancakes, various "flakes", as well as granola (American snacks). Experts recommend paying attention to the composition of products, in particular, the sugar content. What we ate may be much more important than when we did it.
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