New research has turned upside down with evidence and data everything we knew about the first meal of the day
They have told us countless times: that breakfast is the most important meal of the day, that if it marks how you eat the rest of the day, that if patatín patatán. And while this made sense when we were growing and developing, now, as adults, it doesn't quite. Especially if we mean losing weight.
If what we want is to lose weight and in the morning we do not have the hunger, time or desire to prepare a breakfast as it should be, nothing happens: it will not affect our weight if we do not snack between meals or swell at other meals. At least that's what a new investigation ensures.
What to eat for breakfast to lose weight?
A review published by The BMJ suggests that there is not enough scientific evidence to support the idea that eating breakfast promotes weight loss or that skipping breakfast leads to weight gain.
Research also shows that you don't need to eat a good breakfast to get ready for the day or to keep you from feeling hungry later.
"We discovered that breakfast is not the most important time of the day, even though that belief is really ingrained in our society and around the world," says the study co-author, professor at Monash University and head of rheumatology at the Alfred Hospital (Australia), Flavia Cicuttini.
We discovered that breakfast is not the most important time of the day, even though that belief is truly ingrained in our society and around the world.
“If you eat breakfast, you won't metabolize your food better and you may still be hungry later. If a person is trying to lose weight or control their calorie intake, there is no evidence that changing their diet plan first thing in the morning helps, "he adds.
You don't need breakfast if you want to lose weight
Previous studies have suggested that eating breakfast is linked to maintaining a healthy weight, but it is not well proven.
This new study, conducted by researchers at Monash University (Melbourne, Australia), used evidence from 13 trials conducted in developed countries (USA, UK, Australia, New Zealand, Japan, among others) over 28 years to determine the effect of eating breakfast regularly on weight change.
The researchers found that the total daily energy intake was higher in the groups that ate breakfast compared to those that skipped it. In fact, the participants who skipped breakfast weighed 0.44 kg less, on average.
The researchers found that the total daily energy intake was higher in the groups that ate breakfast compared to those that skipped it
The effect of breakfast on weight did not differ between people of normal weight and those who were overweight. Furthermore, there were no significant differences in metabolic rates between those who ate breakfast and those who did not.
Notably, the researchers also conducted sub-analyzes, removing data from the Japanese study to see if a person's culture affected the relationship between breakfast consumption, weight, and metabolism. The results showed that these participants did not interfere with the total mean.
So do we have breakfast or not?
Cicuttini ensures that no one meal is more important than another, and that if we want to lose weight or not gain it we must take into account the total consumed, and not when we do it.
If you eat breakfast normally and it makes or is good for you, don't change it. But if not, you don't have to
“The great myth that has prevailed is that breakfast is a must. However, this study suggests that if you have a muffin and coffee in the morning, you will need to watch what you eat the rest of the day. A bun is a bun, and it doesn't matter if you take it first thing in the morning or late, "says the study's coatora.
Be careful, Cicuttini is clear: "If you eat breakfast normally and it makes or is good for you, don't change it. But if it isn't, you don't have to.
On a very simple level, your weight depends on the number of calories you consume, how many of those calories you store, and how many you burn up. But each of these factors is influenced by a combination of genes and environment. Both can affect your physiology (such as how fast you burn calories) as well as your behavior (the types of foods you choose to eat, for instance). The interplay between all these factors begins at the moment of your conception and continues throughout your life.