we are often told that breakfast is the most important meal of the day. In the past 50 years, we have heard a lot about the health benefits of processed cereals and oatmeal. At the same time, many people think that eating breakfast can help accelerate the metabolism of the body to reduce fat, and at the same time avoid hunger and overeating later in the day 。 These are not only marketing information, but also the core content of nutrition guidelines for developed countries prepared by expert scientific groups, including the United States, the United Kingdom and Australia, and these information can also be seen in media and websites around the world. Is the benefit of breakfast really a kind of diet myth?
there is no breakfast saying
is now very popular among many people, following the ancient ancestors’ nutritional system, but it seems that no one has studied whether they eat breakfast or not. The hazarans in Tanzania are the last true hunter gatherers in East Africa. They think their lifestyle is very similar to their ancestors. Living with these people, we can find that they do not have the habit of eating breakfast. At the same time, they do not eat breakfast They don’t have fixed words to describe breakfast. After waking up in the morning,
usually go hunting or gathering honey without breakfast. Maybe after a few hours, they will pick up some berries on the road at will. For hazarans, they have no fixed eating habits, and their eating patterns are highly variable, which depends on the size and season of the crowd camp.
women will live near the camp, sometimes they will make some simple food, such as porridge or eat some stored honey, but rarely eat before 9-10 a.m., which gives them fasting time, because it is usually more than 15 hours away from dinner; the lack of regular breakfast does not make them fat or unhealthy And it won’t suffer from the diseases that most Westerners suffer from. Maybe we should learn from hazars, at least this is the conclusion of scientific research.
a new systematic review of
is a new systematic review. This paper analyzes 11 randomized trials, and thoroughly clarifies the health benefits of breakfast. Among them, these randomized trials analyze the impact of not eating breakfast on body weight and metabolic rate. These studies vary greatly in duration and quality. Seven of them focus on changes in body weight and energy use. The conclusions drawn from these studies are the same as those recently ignored. That is, there is no evidence to support that skipping breakfast increases body weight or reduces resting metabolic rate.
at present, there is a large amount of research evidence that skipping breakfast is an effective way to lose weight for some people. So why did this research field make such a big mistake in the past? One of the reasons is that people believe that “eating grass” is more effective than eating and drinking to avoid the pressure of digesting a large amount of food, especially when the body’s glucose and insulin peaks are high and the body’s metabolic rate is low during the day. This defective theory is based on short-term research on laboratory rodents and humans 。 While the concept of overcompensation is correct later in the day, that people who skip breakfast do eat more lunch and have slightly less activity; this is far from enough to make up for the lack of energy in the real environment outside the laboratory. In the past, researchers will be misled by many observational studies. The results of these observational studies show that obese people eat less often than thin people, and this concept seems to be deeply rooted in nutrition dogma. However, these observational studies often have serious biases. Generally speaking, people who don’t eat breakfast are more likely to be poor, less educated and healthy Overweight people are more likely to go on a diet after overeating, and they are more likely to skip meals because they feel guilty. In spite of these defects in scientific research, the evidence against
from randomized controlled trials is increasing steadily. However, the view that skipping meals is not good for human health has been popular for decades. Another common view in favor of breakfast is that, in addition to reducing obesity, it is also necessary to pay attention to children’s mental health and attention (even in well nourished conditions). Nowadays, there is increasing evidence that limiting eating time and increasing fasting interval can help some people lose weight, but when we consider the effect of intestinal microbiome on body health and Recently, some research results seem to be contrary to the traditional cognition. 100 trillion intestinal microbial communities have their own circadian rhythm clock, and their composition and function are also different under fasting and eating conditions. Some research evidence shows that short-term fasting can benefit the microbial community of the body, and the intestinal microorganisms, like the population, may also be Need to rest and recover.
some people are born to eat early in the day, while others prefer to eat later, which may be in line with the metabolic pattern of the individual body. In developed countries, about a third of the population often do not eat breakfast, while others like breakfast very much, but this does not mean that every overweight person can benefit from never eating breakfast, and there is no one method suitable for all people, and the guidance diet guidelines full of misinformation are more and more counterproductive and deviate from the heavy ones Health information. Different people have different breakfast habits, so why not try the experiment of not eating breakfast? Maybe this way is more suitable for you?