For some, the first meal - a bar, intercepted on the way to work for another - a full breakfast with scrambled eggs and coffee houses. And many do prefer to refrain from eating in the morning. But in reality breakfast affects weight loss, energy and appetite during the day? Experts dispel the most common myths about breakfast.
Myth 1: breakfast needs to slim
Reality: chewing the morning has no direct effect on weight loss.
Recently published in The American Journal of Clinical Nutrition (AJCN) results of the study showed that for people wanting to lose weight is not so important, whether for breakfast immediately after waking up or skip the first meal. The study involved 300 healthy people who are overweight, and 16 weeks later, it was found that those who ate in the morning, had greater success in reducing weight.
The presence or absence of breakfast is not a key factor in weight loss. More important is its composition. Therefore, if you want to lose weight, just enough to start breakfast. It is better to pay more attention to exactly what you eat and how regularly.
Myth # 2: Do not eat porridge fast food
Reality: you need to avoid excess sugar in the composition of these cereals.
Most instant cereals in individual packages contain a lot of sugar. However, this does not negate the beneficial effect on cholesterol levels cereals, function digestive system and maintaining a healthy weight.
To porridge went to do you good, pay attention to the composition of the cereal mixture and count the serving size on the basis of its calorie content.
Myth 3: You need food for the morning workout
Reality: Food gives strength, but is not strictly necessary for the exercise.
In general, the morning meal is likely to help you in training. Researchers from the University of Bath in the UK have found that those who eat breakfast, spend more energy in the morning workout than those who eat only at noon. Higher levels of glucose in to breakfast contributes to greater activity.
If exercise is not too high, then you can skip breakfast. Overall, however, it contributes to a more active lifestyle.
Myth 4: a small snack in the morning will help you eat less during the day
Reality: Breakfast does not guarantee that you will require fewer calories per day, but will contribute to the maintenance of normal blood sugar levels.
As shown by studies conducted at the University of Missouri, breakfast, especially with high protein content, increases the level of dopamine, which is responsible for the feeling of satisfaction. This way you'll be less hungry and overeat during the day.
If after a full three meals a day you are still drawn to chew on before bedtime, the causes can be many: boredom, stress, find comfort or reward. One only breakfast, these problems are not solved. However, due to the breakfast intake of calories will be more evenly throughout the day. This may reduce the risk of cardio-vascular diseases and diabetes.
Myth 5: Breakfast - the most important technique food.
Reality: It is important meals throughout the day.
As noted above, if you want to lose weight, it does not matter how many times you eat - two or six. It is important to consume the amount of calories per day. But at the same time it is not a reason to abandon the breakfast at all. Morning meal as a whole contributes to a more balanced diet.
The best option for the morning meal - filling grains and fruits energy and help control hunger milk, yogurt and eggs.
If you exercise early in the morning, eat something small (especially if you have a sensitive stomach), such as banana or whole wheat toast with peanut butter or honey.