Kelsey Kerridge Sports Centre

3 days ago

[BREAKFAST]

​​It's the most important meal of the day - right?

We've been told over the years that without breakfast our metabolism will slow down

​​We'll get intense cravings

We will ​​lose energy

That ​​it will be harder to lose weight and burn fat.

But the latest research shows your metabolism works just fine if you don't eat a big breakfast.

In a study from the famous American Journal of Clinical Nutrition, researchers made a shocking discovery.

You can see the study results; along with 3 more LIES we've been fed about breakfast and weight loss below:

MYTH #1: Breakfast Increases Your Metabolism

The whole idea that not eating a big breakfast will somehow slow down your metabolism is simply not true.

​​In a paper published in the American Journal of Clinical Nutrition, researchers delved into dozens of studies to uncover the relationship between eating breakfast and increased metabolic rate.

The researchers divided 309 overweight and obese (but otherwise healthy adults) into two groups to specifically find out whether eating or not eating breakfast had any impact on weight loss. After 16 weeks, the researchers found absolutely NO DIFFERENCE in weight loss between the groups.

The researchers concluded that breakfast being the most important meal of the day is merely nothing but a shared belief.

​​That's it.

​​In other words, there is ZERO long term research indicating or proving that eating breakfast leads to lower body fat or increased metabolism.

MYTH #2: Eating Breakfast Helps Control Your Hunger

In fact, the exact opposite happens.

Typical breakfast foods like orange juice and toast will spike insulin levels. Constantly consuming high GI foods and spiking insulin will have a less satiating effect. This will often lead to more calories being consumed later in the day and certainly increased cravings.

MYTH #3: Breakfast Helps You Control Weight And Lose Fat

There are tons of studies out there that claim eating a big, well balanced breakfast helps promote weight loss. But in reality there are NO long term studies that show a direct correlation between eating breakfast and weight loss.

In fact, according to Time Magazine....

"...contrary to popular belief, having breakfast every day was NOT be tied to an improvement in metabolism. Prior thought - supported by research - has shown that eating early in the day can prevent people from overeating later out of hunger, and it boosts their metabolism early. The new study which examined causal links between breakfast habits and energy balance did NOT prove that."

Bottom Line: Eating Breakfast Does NOT Aid Weight Loss Efforts.

In fact, SKIPPING breakfast altogether (a form of intermittent fasting) and eating your calories later in the day, say between 11am to 7pm or 12pm to 8pm, has been shown to increase anti-aging Growth Hormone, while BOOSTING your immune system and regulating your hunger hormone (Ghrelin).

It also normalises insulin sensitivity, balances leptin levels (i.e. your #1 fat burning hormone), and even reduces oxidative stress by decreasing free radicals, helping you LOOK younger.

Mounting evidence also confirms that when you skip breakfast and use some form of intermittent fasting, your body becomes adapted to burning FAT (instead of sugar) as its primary fuel, which can make you LEANER, while dramatically reducing your risk of chronic disease.

And for all you breakfast lovers out there?

​​Feel free to have a "light" breakfast, but make sure you AVOID traditional high carb breakfast foods.

The worst forms of breakfast seem to be ​​calorie dense and higher sugar foods such as; bagels, toast, and orange juice.

For body composition our advice would be to stick with light protein sources, like farm fresh whole eggs, along with some low glycemic fruits (like berries or cherries).

​​This will help keep your body satiated and provide a good dose of protein and immune boosting antioxidants.

It​ is so important that if you do choose to have breakfast, that you eat the correct things.

Depending on your personality type, activity levels and goals it may be beneficial to miss breakfast?

However the opposite could also be true!

The reality is that nutrition is highly bespoke and you should have a nutrition plan designed specifically for your goals around the foods you enjoy.

After all ADHERENCE is what's most important with any nutrition plan.​​​​​​

For most people skipping breakfast is useful and will benefit them.

It makes consuming less calories in the day more manageable to assist fat loss.

​​​The worst morning foods for setting people up for fat loss success are:

- Fruit Juices
- Cereals
- Toast
- Baked Beans
- High Sugar yoghurts

The better breakfast choices are:

- Animal Protein
- Fish
- Nuts
- Eggs
- High Protein Smoothies
- Vegetables

So if you can't stomach the 'best breakfast' choices in the mornings, may be fasting mid morning and experiencing the benefits of this article are an option for you.

It's about creating healthy habits that fit in with your lifestyle.

Everybody is unique and finding out what works for you is key. ... See MoreSee Less

Photo