Of course, you heard that “breakfast is the most important food of the day,” or the old saying “like a king, like a king, eats like a prince and dinner, as a beggar.” News also appear over time for health, showing breakfast, and each person continues at the end with their personal preferences: from a magnificent breakfast with eggs and ham to drunken coffee and all intermediate opportunities.
More conflicting messages, such as a delay in breakfast time, can help us burn more fat on social networks. But what is really better? In recent years, research has been proposed by interesting data based on the population, comparing people who have breakfast or not, several hours or others, as well as some products or others. But there are no final answers, but specific cases.
Miss breakfast or not
Breakfast passes have a bad press. Studies in the population show that those who start the day with coffee and have nothing more risk of obesity and overweight, worsen cholesterol levels and even increases the risk of certain types of diabetes and other chronic diseases.
On the contrary, breakfast is associated with health benefits, again, based on statistics. In a study with diabetes that spent the weight of breakfast (although they also trained). In other studies, breakfast is associated with children and adolescents who have better intellectual work, the best notes and a higher quality of life. This coincides with the fact that people who have breakfast also usually have more healthy habits: to smoke less and more play sports.
Despite this, many of these effects may have their origin in other factors associated with breakfast, and not with breakfast itself. In a study with students, it was a dinner, and not a breakfast that was associated with a lot of weight and great obesity. When a controlled study was conducted with people trying to lose weight, the group was said to have breakfast, and another to miss breakfast, and there were no differences between the two groups.
“There is no convincing evidence that the avoidance of breakfast, if the rest of the food is in order, is bad for you,” says Endocrinologist Joaquin Poarch. Indeed, everything indicates that, equal to calories and nutrients, there are no significant differences between food for several hours, and not to others. That is, what we eat is more important than the moment when we eat.
There is no solid evidence to avoid breakfast, if the rest of the food is in order, this is bad for you
Joaquin Puerma
– Encodrinologist
Nevertheless, breakfast seems to influence what is consumed before the end of the day. In a controlled and randomized study of 2013, it was noted that when breakfast jumped, hunger and consumption increased during meals. That is, when breakfast jumped, people compensated him more. Despite these results, in 2011 the study with children was repeated, and, in this case, although the feeling of hunger increased, they did not eat anymore.
“You must individualize, give very general messages for the entire population superdiatic,” says Dr. Poarch. “There are people who, with five meals, control appetite better, while others with two or three. But we see that in the consultation there are many people who miss food, and in the future they come too hungry and make errors of choosing food or quantity, ”he adds.
The consequences of breakfast are late
One of the intermittent forms on an empty stomach, which has become popular in recent years, is a food window, which consists of a limit of eight hours that you can eat. For example, if our first food is at 8:00, our last food was supposed to end at 16:00, that is, we will no longer have dinner. But there is another option that consists in postponing breakfast, for example, until 12:00 or even skip it, so there is time for dinner early.
This technique is called limited food in time or in English. In a recent review, it was found that this could help lose fat to people with overweight and obesity, as well as to control the blood sugar. Theoretically, if we put off breakfast, we will use fat as a fuel for a longer time, since our glycogen levels are reduced at night. But are there any differences between the delay in breakfast or the promotion of dinner? There are studies that indicate this.
The pharmaceutical, nutritionist and digestive pathology specialist Isabelle Soria, from the center of advanced STC nutrition, coincides with the need to determine each case depending on their physiology, graphs and lifestyle, but he speaks dumb.
My recommendation is always breakfast. Another thing is what time. Not all patients should eat it in seven UA o ‘
Isabelle Soria
– Pharmaceutical and nutritionist
The study published in obesity in 2020 showed that the strategy of Tre was more effective when it was adapted to human circadian rhythms. That is, since we are active during the day, we go throughout the first hours of the day. According to his conclusions, postponing breakfast, there were not so many advantages of fasting.
This makes sense intuitively, since the idea of going to the refrigerator at night, because it did not eat enough during the day, does not seem very healthy. Studies confirm this: breakfast increases the degree of oxidation of fat in the body (that is, it burns more fat during the day), if compared, yes, with grinding at night.
What breakfast, more than when for breakfast
The composition of breakfast causes very different hormonal and metabolic reactions:
- Sweet breakfast, such as sweet flakes or baking for breakfast, causes quick peaks of glucose in the blood. The body meets the massive release of insulin for processing glucose, which can generate a low decline in sugar, accompanied by sweets.
- Breakfast with protein, such as eggs, dairy products or ham: proteins stimulate the release of satiety hormones (such as Pyy and GLP-1) and reduce Katerin (hunger hormone), which reduces appetite before the end of the day.
- Do not have breakfast or do not choose only coffee: caffeine increases cortisol, which on an empty stomach can increase the loss of muscle mass and, again, crave sweets later.
“Many times there are campaigns that are trying to encourage the consumption of breakfast from the pressure in the industry to sell certain commercial products. This is widespread among children and adolescents, they are usually ultra -protected products of a high glycemic index, such as children’s grains, ”warns Dr. Pouarma.
For Isabelle of Soria, breakfast should include all macro elements and trace elements that need the body: “Carbohydrates, so that we can have energy, protein, fundamental, so that neurotransmitters can be made from supervision, such as dopamine and serotonin, and then unsaturated fatty acids that are well capable of transporting Joormones well.
The inclusion of proteins, that is, a “salty” breakfast, unlike a sweet breakfast, which is common for many people, can be of great importance in the regulation of hormonal appetite. “In order to put a large amount of protein and fat, which are usually considered socially few accepted, ultimately becomes the best,” says Dr. Puerma.
“There must be a protein that counteracts carbohydrates,” Soria coincides. Imagine a piece of bread or fruits. The pancreas produces insulin to resist this glucose in the blood. This peak of glucose is controlled and does not rise so quickly when we introduce protein. It also affects appetite control. When we take carbohydrates, an increase in the hormone is observed, which tells us that we are hungry, Grelin, which is also controlled with protein, ”he adds.
What does this breakfast look like? Isabelle Soria sets an example: “Toast is a snap -in -chief with olive oil in the extra -girl, because it gives us an omega -nine, is antioxidant and anti -inflationary. Small natural turkey, Iberian ham, egg or salmon. We can add fruits so that we have a contribution of fiber and, of course, who wants coffee.
