Research: Eating a full breakfast can help you lose weight and increase your sense of satiety! Experts call for "these foods" to replace egg pancakes and ice cream
There is a proverb in the West: “Eat breakfast like a king, eat lunch like a prince, and eat dinner like a beggar.” It shows how much Westerners attach importance to breakfast. According to research recently published in “Cell Metabolism”, people who eat a richer breakfast are indeed related to increasing their satiety throughout the day and helping to lose weight. However, the amount of food intake in the morning and evening does not affect the way the body metabolizes calories. .
Does the size of breakfast and dinner affect body metabolism? Study: Eating a full breakfast helps with weight loss and increases satiety
The University of Aberdeen in Scotland, UK, recruited 30 overweight and obese subjects (16 men and 14 women). Each person was randomly assigned to consume different dietary patterns in the morning or evening and maintained them for 4 weeks. Those in group 1 who consumed more breakfast had 45%, 35%, and 20% of their calories in breakfast, lunch, and dinner respectively; while those in group 2 who consumed more dinner accounted for 20%, 35%, and 45% of their calories respectively.
After 4 weeks of follow-up, the research results showed that the average weight loss results of group 1 and group 2 were 3.33 kg and 3.38 kg respectively. The difference between the two was very small. In addition, the blood sugar , blood lipids , basal metabolic rate, insulin sensitivity and other values of the two groups were also roughly the same. It was found that the difference in food intake in the morning and evening did not affect the way the body metabolizes calories.
The study also found that the self-reports of the subjects in the first group after the experiment showed that their hunger throughout the day was significantly reduced, their satiety increased, and they also ate smaller amounts of food than before. Studies have shown that increasing breakfast intake may help with weight loss in the long term, but the metabolic rate of eating more and less at breakfast and dinner is basically the same. As long as the daily calorie intake is not exceeded, it will have little impact on the body.
What’s the healthiest way to eat the first meal in the morning? Experts call for: “High-protein breakfast” makes weight loss more effective
As for what should be eaten for breakfast, it may help lose weight? The University of Sydney in Australia collected and analyzed health data from 9,341 subjects, indicating that a “high-protein” breakfast pattern may help prevent overeating and obesity. Adding too many highly processed foods to breakfast is related to adverse health factors such as cardiovascular disease , cancer, and diabetes.
The study pointed out that only about 18.4% of the subjects’ breakfast diet came from protein, and other components such as carbohydrates, fats, fibers, and alcohol were 43.5%, 30.9%, 2.2%, and 4.3% respectively, indicating that their dietary content The nutrition of food is extremely imbalanced, most of which come from starch and fat.
Why do Americans generally prefer processed foods for breakfast? The research team believes that it may be related to the deliciousness of processed food, cheap price, marketing strategy, convenience of purchase, and close cooperation with enterprises. They also pointed out that processed foods may reduce the body’s need for protein, which is the theoretical basis of the “protein leverage hypothesis” (PLH).
Study author David Raubenheimer said that metabolizing protein requires more calories. Those who lose weight can use eggs, seafood, chicken and dairy products with plant-based proteins such as beans, soy milk, chia seeds or flax seeds to replace ham, bacon, eggs and soybeans. Processed foods such as pie crust, hot dogs, milk tea, jam, etc. have certain benefits in promoting overall health and helping weight loss.
Source:
Further reading:
