"Breakfast is the most important meal of the day" - we have heard this phrase since childhood. But is it still relevant today?
Scientists are increasingly arguing about this topic, and fans of intermittent fasting even advise giving up morning food. Where is the truth?
Let's start with the fact that breakfast really does "kick-start" your metabolism after a night's break.
If you don't eat between 8:00 pm and 12:00 pm the next day, your body will be in energy saving mode for 16 hours.
This can slow down your metabolism and lead to muscle loss. However, that doesn't mean you should force yourself to eat oatmeal at 7am if you're not hungry.
The key is the quality of your breakfast. Sugary cereals, toast with jam or croissants cause a sharp rise in blood sugar, followed by an equally sharp drop.
In just an hour you will feel tired and hungry. But protein and healthy fats (eggs, cottage cheese, avocado) provide long-lasting satiety and a stable energy level.
But the most unexpected discovery has to do with physical activity.
People who eat breakfast are more likely to move in the morning - even if it's just cleaning up or walking to work.
Those who skip breakfast conserve energy, which reduces the overall calorie expenditure for the day.
What about intermittent fasting? It can work, but only if you get enough nutrients during the “eating window.”
If after 16 hours of fasting you pounce on fast food, there will be no benefit.
Listen to your body: if natural hunger occurs in the morning, don’t ignore it.
If not, move breakfast up a couple of hours, but don't turn it into a dessert fest.
Author: Igor Zur