Is Breakfast the most important meal of the day, and really necessary? What scientific studies say?
There is a saying that almost everyone knows, "Breakfast is the most important meal of the day". This is an advertising slogan that was invented in the 1950s by a company that produces cornflakes, which is not based on any scientific studies, but unfortunately, has provided a great success for sales.
In the last 10-15 years, there are countless scientific studies on the effects of breakfast. Although some of these studies emphasized the importance of breakfast, the majority of them concluded that there was no significant benefit. For any concept to be accepted as correct, the same work must be done in different environments and the same result must be obtained.
Detailed reading:Breakfast is no longer the most important meal of the day: new study
Is Breakfast Important?
Breakfast in Human Nutrition: The International Breakfast Research Initiative
Six Weeks of Morning Fasting Causes Little Adaptation of Metabolic or Appetite Responses to Feeding in Adults with Obesity
Postprandial Metabolism and Appetite Do Not Differ between Lean Adults that Eat Breakfast or Morning Fast for 6 Weeks
A meta-analysis of 13 studies over 18 years, published in the British Medical Journal in 2019, showed that breakfast had no significance in terms of weight gain or energy expenditure. In summary, breakfast is not the most important meal of the day.
If there are no risk factors such as weight, diabetes
and if you want to have breakfast, there is no problem, but there is no point in expecting a special benefit from breakfast. It is not necessary to have breakfast.
People don't get hungry in their sleep, so there's no reason to have breakfast when you wake up in the morning. Due to the Circadian Rhythm of people, Cortisol, a stress hormone, begins to be secreted from the adrenal glands in the first hours of the morning with signals from the brain.
Cortisol has interesting functions. First of all, it causes blood sugar to rise. In parallel with the rise in blood sugar, the level of insulin in the blood rises. In other words, the blood sugar is already high in the first hours of the morning and the high blood sugar is a factor that suppresses the hunger factor.
Another effect of cortisol is that it causes insulin resistance
. Breakfast raises the high blood sugar even more, this sugar is tried to be used by insulin, and the excess is stored as fat. Weight gain and adiposity in patients receiving cortisol therapy is a well-known fact.
Detailed reading:Mechanisms of Glucocorticoid-Induced Insulin Resistance
The Association of Morning Serum Cortisol with Glucose Metabolism and Diabetes: The Jackson Heart Study
Therefore, there is no logical need to have breakfast in the morning. On the contrary, as explained in detail in the intermittent fasting
section, if nothing is eaten and calories are not taken from 8 pm until 12 noon the next day,
- Blood sugar level drops,
- Blood insulin level drops,
- Insulin resistance is broken,
- The weight loss process begins,
- Autophagy begins in cells.
is the most important key to staying young and healthy.
Detailed reading:Intermittent Fasting and Human Metabolic Health
Effects of intermittent fasting on glucose and lipid metabolism
- The phrase "Breakfast is the most important meal of the day" is a myth,
- Eating breakfast right after waking up can even be harmful, especially for people with insulin resistance,
- On the contrary, being hungry for a total of 16 hours is very beneficial,
- Intermittent fasting 2-3 days a week is a very useful habit,
- The healthiest way of eating is 2 meals a day,
- Snacks are useless and even harmful! It reinforces the habit of piggishness and causes unnecessary insulin secretion.
You can choose to have breakfast or not, but definitely boost your Nitric Oxide, Antioxidants and Omega 3 levels with Wellness Triangle
, this strong support will Prevent Cell Deformation, Protect Metabolism Health, and Prolong your Life Span (rather get a blood test at the beginning and preferably after three months of regular use get a new blood test, and see the regenerations on the results).
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