Why You Shouldn't Skip Breakfast

A proper breakfast can make us more alert, provide us with energy for the whole day, help maintain normal weight, and even maintain heart health.

It turns out that our mothers were right when they said that the most important meal of the day for the body is in the morning. Research shows that eating a healthy breakfast provides many health benefits. This meal is especially important for children and teenagers. According to the American Association of Dietitians, children who eat breakfast every day study better, are more active on the playgrounds, suffer from inattention and ophthalmological diseases less often. Research confirms that children who eat a full breakfast have 20-60% more iron, B vitamins and vitamin D.

Interesting facts about breakfast

Historical facts show that until the 15th century, breakfast was not included in the daily diet: in ancient times it was customary to eat once a day, but very densely, which to some extent resembled a modern lunch. It is difficult to say when and in connection with what the tradition of breakfast appeared, but it is known for sure that at first at the courts in the morning they used bread, butter and cheese. Over time, the appetites of the nobles grew, and after sleeping, many began to eat dishes of fish or chicken. Researchers also say that during the time of Henry IV in the palaces there were special rooms designed for the morning meal. Interestingly, in those days, European nobles were served not tea or coffee for breakfast, but wine or beer. But Peter I, according to historians, was a gourmet and in the morning the Russian emperor liked to drink hot chocolate. And the breakfast of Catherine the Great was completely reminiscent of a modern one - a cup of coffee and toast. By the way, the fashion to eat cereal in the morning appeared around the 40s of the twentieth century. The reason for the new fashion was an advertising campaign to promote corn flakes, which was launched at that time in the United States.

But the most popular breakfasts became in the era of industrialization. To survive the shift at the factory, the representatives of the working class could not do without a hearty breakfast. In the era of "white collars" everything has changed and many do not consume anything but black coffee before lunch, although nutritionists are categorically against this fashion.

Why breakfast is so important

Breakfast is an important part of the daily diet and eating in the first two hours after waking up plays several important functions:

  • restores glycogen stores in the body;
  • activates metabolism;
  • provides energy for the whole day;
  • after an overnight fast, provides "fuel" to the muscles and brain.

Experts have calculated that in order for the body to experience the full benefits of breakfast, the first meal should take place within the first 2 hours after waking up. In addition, it is important that the caloric content of breakfast is from 20% to 35% of the daily diet.

It's hard to find a nutritionist who says it's good to skip breakfast. However, according to statistics, among Americans, about 31 million people regularly skip their morning meal. The situation is similar in most other developed countries of the world. Researchers suggest that about a quarter of the world's population skips their breakfast at least once a week, and 13% of them never eat breakfast at all. As for women, about 30% of them say that they don’t eat anything in the morning, because they simply don’t have time for it, and another 14% believe that skipping breakfast allows them to keep their figure. If you are also one of the opponents of breakfast and do not plan to change your nutrition program, then you can be sure that your body will not feel at least six benefits.

Weight under control

Data from various scientific studies show that people who eat breakfast regularly are 4 times less likely to be obese. Researchers have found several facts that explain this phenomenon.

According to one theory, eating a full breakfast can reduce appetite throughout the next day. Many people believe that by skipping the morning meal, they can reduce the total calorie content of the daily diet. But studies show that this strategy does not work. As a rule, by lunchtime, breakfast opponents have an increased feeling of hunger and they usually, without noticing it, eat more high-calorie foods in large portions. As a result, it turns out that even without breakfast, the daily caloric content of the diet goes far beyond the norm. Researchers at the University of Missouri found that after a protein-rich breakfast, people ate less throughout the day and their lunch was lower in calories than those who skip breakfast. Israeli scientists have found that if half of the daily calories are eaten for breakfast, then within 3 months of such a diet, without much difficulty, you can get rid of 8-9 kilograms of excess weight.

There is another theory of the relationship between breakfast intake and weight maintenance. Experts have come to the conclusion that in most cases, people who eat breakfast generally follow a healthy lifestyle. They, as a rule, include in their diet healthy foods that do not contain "empty" calories, try to eat a balanced diet and at least occasionally exercise. During the experiment, American scientists observed overweight people who agreed to slightly revise their usual diet and physical activity. Participants in the experiment began to eat breakfast regularly and exercise moderately. The only condition put forward by him is to eat healthy breakfasts containing proteins and whole grains. To the great surprise of the participants in the experiment, in a year 80% of them dropped almost 15 kilograms.

Always energetic

Our body perceives food as fuel, therefore, in order to function adequately, it needs energy, that is, food. Without breakfast, the body finds itself in a very unenviable situation. For quite a long time (from dinner to lunch), he has to work without “fuel”, which affects his overall activity and productivity. Therefore, in order to restore energy and strength, the body must receive a portion of high-calorie food in the morning.

Reduced risk of diabetes

Worldwide diabetes is one of the most common diseases. Endocrinologists name different causes of this disease. One of them is eating disorders. In particular, scientists have found that irregular breakfast consumption several times (from 2 to 21%) increases the risk of developing type 2 diabetes. Moreover, women are more susceptible to this danger (perhaps due to the abuse of "hungry" diets).

Benefits for the heart

One in three deaths are attributed by doctors to cardiovascular disease. The sad statistic can be improved upon, as most heart problems can be prevented by a healthy lifestyle. More recently, researchers have found that men aged 45 to 82 who eat a healthy breakfast every day are about 27% less likely to develop heart disease, especially coronary heart disease

Improves memory

Did you know that with the help of breakfast you can significantly improve your memory? The experts studied the results of 22 studies on breakfast and cognitive function. It turned out that children who eat meals from cereals and proteins in the morning demonstrate better memory and learning ability. Why is this happening? The morning meal allows you to saturate the body with carbohydrates, and they are indispensable for the full functioning of the brain. In addition, we must not forget that before breakfast the body, including the brain, did not receive "fuel" for 8-12 hours. And without fuel, any mechanism refuses to work.

Increases immunity

Dutch scientists have found a relationship between breakfast and the state of the immune system. It turned out that a hearty breakfast stimulates the production of interferon gamma in the body, a natural antiviral and immunomodulatory agent.

Researchers from Cardiff University (UK) also argue that people who neglect breakfast are more susceptible to infectious diseases.

Strengthens bones

Regular morning meals can be good for our bones. So say Japanese scientists. They studied the state of bone tissue in people with different attitudes to breakfast. As it turned out, people whose day begins with a healthy meal, bone density is noticeably higher than those who neglect breakfast.

What a healthy breakfast looks like

A nutritious breakfast is a key element in a healthy eating program. Properly selected products, firstly, will help start the metabolism, and secondly, will provide the body with energy until the next meal. Dietitians recommend that the menu for the morning be composed of foods rich in proteins, complex carbohydrates, healthy fats and fiber.

Boiled chicken eggs, low fat milk, natural yogurt, cottage cheese are good sources of protein for breakfast.]. It is useful to scoop carbohydrates in the morning from cereals, a few slices of whole grain bread. To restore the reserves of fatty acids necessary for the body, it is useful to include avocados and a little olive oil in breakfast.

Oatmeal with fruit and yogurt, fruit salads, fried or boiled eggs with vegetables are excellent options for the morning.

Nutritionists call protein foods an important part of a healthy breakfast. Protein perfectly satisfies hunger and retains a feeling of fullness for a long time. That is, after a protein breakfast, a person remains full until lunch, thereby avoiding extra calories in the form of harmful snacks.

The most popular protein breakfast is chicken eggs. By the way, in terms of calories, two eggs correspond to one medium bun. But people who choose the second option for their morning meal are more likely to be obese and have high cholesterol.

Scientists from Harvard University studied the morning diet and weight of more than 17,000 people. Scientists have found that the least overweight people in the group consume cereals in the morning.

How to choose breakfast foods

In order for the morning meal to be truly healthy, it is important to choose the right ingredients for it. A healthy, balanced breakfast can consist of several food groups, including fruits, vegetables, grains, proteins, and dairy products.

You can often hear that people refuse to eat in the morning just because they do not have time to cook. In fact, there are many delicious and healthy recipes for morning meals that will take no more than 5 minutes to prepare.

Quick but proper breakfast options:

  • a sandwich with whole grain bread and cheese or other cheese, favorite drink;
  • scrambled eggs, tomato, rye bread sandwich with ham ;
  • boiled eggs, slice of bread, banana ;
  • fruit smoothie with natural yogurt;
  • a slice of baked fish, a sandwich with cream cheese ;
  • whole grain cereal with fruit and milk;
  • natural yoghurt with fruit.

How to get used to breakfast

Many people understand that they need to eat breakfast, but after several years of living without a morning meal, it is difficult for them to adjust to a new regime. If you also belong to such people, we suggest taking the advice of nutritionists:

  1. Develop the habit of eating breakfast. You may not have an appetite in the early mornings, but it's important to force yourself to eat. Let at first it will be small portions of food, over time the body will get used to perceive food in the morning, and in a week you will not be able to imagine morning without breakfast.
  2. Prepare for the morning meal in the evening. If you are one of those who refuse breakfast, citing lack of time, then this excuse will lose its relevance if everything you need is prepared in the evening. If the dish cannot be prepared in advance, then make sure that in the morning you know exactly what breakfast will look like, and that all the necessary products are at your fingertips.
  3. Drink a glass of water immediately after waking up. This will not only restore the balance of fluid in the body, but also activate the motility and secretory function of the digestive system. After 15-30 minutes after that, you will feel a decent appetite.
  4. Start exercising in the morning. Physical activity will allow you to burn calories, after which the body will definitely require “feeding”.

If you still don’t feel like eating

If, despite everything, the appetite does not appear in the morning, and thoughts about food cause disgust, this is a very worrying sign. Such symptoms occur in various diseases of the gastrointestinal tract. Lack of appetite in the morning may indicate functional dyspepsia (inadequate reaction of the muscles of the stomach and intestines), gastritis, ulcers of the digestive organs, pancreatitis.

Whether you're a morning person or an owl, breakfast should be on your daily menu. No matter how “hackneyed” the phrase may sound that breakfast is the most important meal of the day, it really is. Morning meal provides the body with energy and essential nutrients, improves metabolic processes.

As a rule, people who eat breakfast are less likely to be obese and depressed, they have better memory development, and blood sugar levels are kept within normal limits. And of course, let's not forget that breakfast is another great opportunity to gather the whole family at the table and start the day with a pleasant conversation.

Sources
  1. Vorobyov RI Nutrition and health. – M.: Medicine. 2010. - 156 p.