Eating breakfast is not a good weight loss strategy, scientists confirm - Deepstash

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Eating breakfast is not a good weight loss strategy, scientists confirm

https://www.vox.com/2019/2/1/18206873/breakfast-diet-weight-loss

vox.com

Eating breakfast is not a good weight loss strategy, scientists confirm
You probably feel guilty when you skip breakfast. Why wouldn't you? Many of us grew up with parents fussing to make sure we had something in our bellies before we set off for school. Or we were brainwashed by TV commercial propaganda that promised eating cereal would make us lean and athletic, that breakfast keeps our metabolism on track and helps us avoid bingeing later.

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The origins of the breakfast myth

Much of the research suggesting that breakfast is essential for health is funded by cereal makers.

Companies like Kellogg, Quaker Oats and others whose businesses depend on people believing that breakfast = easy to eat cereal, sponsored studies that demonstrate the benefits of eating breakfast on health and weight loss.

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Breakfast and weight loss/gain

There’s no clear evidence that breakfast consumption promotes weight loss or that skipping breakfast leads to weight gain. 

It might actually be a bad strategy for weight loss because eating breakfasts means taking in a higher number of calories/day.

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The health halo of breakfast

...is not backed up by research.

It is possible for breakfast to have health benefits, especially for some groups (growing children and athletes), but there’s not a lot of good evidence behind those benefits.

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Recommended breakfast foods

If you’re going to eat breakfast, seek out foods that give you the vitamins and nutrients you need to stay healthy, like fruits, vegetables, fiber-rich cereals, and eggs. Avoid desserts masquerading as breakfast, like high-sugar granola or yogurt.

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Intermittent fasting and its flexibility

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However, it is entirely up to you to decide on the outcome of the diet, whatever this is.

Paleo concept

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What to eat

  • Animals (especially a "whole animal" approach, including organs, bone marrow, cartilage, and organs).
  • Animal products (such as eggs or honey).
  • Vegetables and fruits.
  • Raw nuts and seeds.
  • Added fats (like coconut oil, avocado, butter, ghee).

What to avoid

  • Grains, although research suggests eating whole grains improve our health and appear to be neutral when it comes to inflammation.
  • Heavily processed oils, such as canola and soybean oil.
  • Legumes, although research suggests the benefits of legumes outweigh their anti-nutrient content. Cooking eliminates most anti-nutrient effects. Some anti-nutrients may even be good.
  • Dairy.

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Fiber gap

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency.

Benefits of a fiber-rich diet

Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber doesn’t just help us poop better — it also nourishes our gut microbiome.

Processed foods and fiber

Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free.