Don't Skip Breakfast And Stay Healthy

Many people tend to skip the breakfast. The reasons vary from dieting to the lack of appetite. Some people are too busy and do not have time to or need a longer traveling time to reach their work place in time. Even worse, many substitute breakfast with a cup of coffee and a cigarette.

Most of those who skip breakfast are unaware of the fact that having a regular morning meal actually keeps them fit, healthy and slim.

The general idea is that by skipping a meal, one can cut down on calories. Mathematically, it is correct, but in reality something different happens. By afternoon people who didn’t have breakfast are starving and tend to overeat during lunch and dinner. That is why it is recommended to have regular breakfast.

What are the advantages of a good breakfast?

Skipping breakfast prolongs the duration of starvation after the last night meal. This results in an increased fat storage from whatever is consumed. This response of body occurs due to action of anabolic hormone insulin.

Eating breakfast replenishes you with energy at the beginning of a day. Muscles need glycogen stores which are reduced after the overnight fasting. Breakfast restores this source of muscle energy and improves physical performance. 

Regular breakfast eaters also exercise regularly. They tend to eat fewer calories during the day.

Health effects of breakfast

Breakfast is indeed the most important meal of the day, and therefore the wise choice of food for this meal should be made. This should include fruits, vegetables and whole grain cereals. These are high fiber and low calorie foods that provide adequate sensation of filling of stomach. They have smaller energy density, and one can eat more of this food without increasing the weight gain risk.

Regular breakfasts help for weight reduction in obesity

The importance of breakfast was highlighted by a study published in the Obesity journal this year. Researchers in Israel compared the weight loss in two groups of overweight and obese women fed on a weight loss diet of 1400 kcal daily for 12 weeks. One group had more calories at breakfast while the other group received higher calories at dinner. The breakfast (BF) group received 700 kcal for breakfast, 500 kcal for lunch and 200 kcal for dinner. The dinner (D) group received 200 kcal for breakfast, 500 kcal for lunch and 700 kcal for dinner.

They found that the BF group showed greater weight loss and waist circumference reduction. They detected that glucose and insulin decreased significantly and to a greater extent in the BF group. The fat levels in blood decreased in the BF group, but increased in the D group. These effects may lower the risk of diabetes and heart disease in the BF group. Since the hunger hormone ghrelin was lower during the day in the breakfast group, these women experienced higher levels of satiety. They concluded that a proper breakfast with light dinner is beneficial and might be a suitable alternative for obese people in reducing weight. It may be explained on the basis that our metabolism is affected by the body’s natural circadian rhythm during a 24 hour period. Therefore, the time of day when we eat can have a big impact on the way our bodies process consumed energy.

Breakfast Positively Influences General Health And Children’s Early Development

Breakfast lowers the risk of heart disease in adults

In a 16-year study conducted in the US, an assessment was made to find out the relation between breakfast consumption and incidence of coronary or ischemic heart disease. They found that eating breakfast resulted in lowering the risk of heart disease. There was no association between eating frequency and the heart disease. They found an increased risk of ischemic heart disease in men who skipped breakfast and in men who ate late at night. 

Breakfast aids in better development of motor skills in children

This is good news for parents. The kids who do not miss their breakfast develop better motor skills. They also reduce the chances of gaining the excess body weight. Last year’s Swiss study assessed 656 elementary school children aged 7 to 10 years. Their motor activities which included sidewise jumping, tapping, standing long jump, 20-m sprint and shuttle run were recorded. Children eating breakfast regularly had better motor skills and lower body weight than those not taking breakfast regularly.

Regular breakfasts are associated with better academic performance in children and adolescents

It has been proven that breakfast habits are associated with academic performance in children and adolescents. Scientists at the University of Florida analyzed 22 studies on association of breakfast consumption with academic performance in children and adolescents. These children had better memory, test grades and school attendance. This evidence suggests that breakfast consumption may improve the abilities of perception, thinking, reasoning and remembering. They recommended that parents should be encouraged to provide breakfast for their children. They even opted for school breakfast program especially for working parents who were unable to prepare breakfast at home.

Some breakfast suggestions

• Have a larger breakfast and a light dinner. Increase the protein content and reduce carbohydrates and fats.
• Avoid snacking between meals and especially after dinner.
• Eat a well-balanced, fiber rich diet containing fresh fruits and vegetables. Some examples of breakfast include
  • Banana slices in yogurt
  • Oatmeal with fruits like apples, blueberries or peaches
  • Small tortilla with peanut butter and chopped strawberries
  • Berries with milk or yogurt

Breakfast is essentially good and it is proven to benefit all age groups in various health aspects. Centuries-old wisdom praising the benefits of breakfast is now confirmed by modern scientific research.