🍽️ Debunking breakfast myths: what is important to know 🥞
Myth 1: Breakfast is necessary to lose weight
Reality: Chewing in the morning has no direct effect on weight loss.
A study recently published in The American Journal of Clinical Nutrition (AJCN) found that for people looking to lose weight, it doesn't really matter whether they eat breakfast first thing in the morning or skip the first meal. The study involved 300 healthy, overweight people and found that after 16 weeks, those who ate in the morning were no more successful in losing weight.
Whether or not you eat breakfast is not the key factor in losing weight. What matters more is what you eat. So if you want to lose weight, it’s not enough to just start eating breakfast. It’s better to pay more attention to what exactly you eat and how regularly.
Myth 2: You shouldn't eat instant porridge
Most instant cereals in individual packages contain a lot of sugar. However, this does not cancel out the beneficial effect of cereals on cholesterol levels, digestive system function and maintaining a normal weight.
To ensure that porridge is beneficial for you, pay attention to the composition of the cereal mixture and calculate the portion size based on its calorie content.
Myth 3: You need food for your morning workout
Reality: Food gives you energy, but is not strictly necessary for training.
In general, eating in the morning is likely to help you during your workout. Researchers at the University of Bath in the UK found that breakfast eaters expend more energy during a morning workout than those who only eat at midday. The higher glucose levels in breakfast eaters contribute to greater performance.
If your physical activity is not too high, you can skip breakfast. However, in general, it promotes a more active lifestyle.
Myth 4: Eating a small snack in the morning will help you eat less throughout the day.
Reality: Eating breakfast won't guarantee you'll consume fewer calories throughout the day, but it will help maintain healthy blood sugar levels.
Eating breakfast, especially a high-protein breakfast, increases levels of dopamine, which is responsible for feelings of satisfaction, according to research conducted at the University of Missouri. This will make you less likely to want to eat and overeat later in the day.
If you still feel like snacking before bed after eating three full meals a day, there could be many reasons: boredom, stress, seeking comfort or reward. Eating breakfast alone won't solve these problems. However, eating breakfast will help you consume calories more evenly throughout the day. This can reduce your risk of heart disease and diabetes.
Myth 5: Breakfast is the most important meal of the day
Reality: Nutrition throughout the day is important.
As noted above, if you want to lose weight, it doesn't matter how many times you eat – two or six. What matters is the number of calories consumed per day. But at the same time, this is not a reason to skip breakfast altogether. Eating in the morning generally contributes to a more balanced diet.
The best options for morning meals are energy-filling cereals and fruits, and hunger-controlling milk, yogurt, and eggs.
If you exercise early in the morning, eat something small (especially if you have a sensitive stomach), such as a banana or whole grain toast with peanut butter or honey.
