If someone was to ask you which is the most important meal of the day the first answer to cross your mind would probably be breakfast. And that is because we are overwhelmed with information on the necessity of that meal, as well as how its omission will result in weight gain.
But how far away from the truth are all these facts?
Myth: “If I eat breakfast I will lose weight”.
Fact: Breakfast fuels your day.
During the past years many researchers have been claiming that people who consume breakfast can have a better control over their weight. The quality of the studies which produced these results has recently been doubted by some experts. According to an article published in the American Journal of Clinical Nutrition, overweight dieters who engaged in the consumption of breakfast did not lose significantly more weight compared to those who did not. Many scientists now believe that breakfast has been overrated, simply because as humans we want to believe that by consuming breakfast we are adopting a healthy habit. As far as we know today, science cannot fully back up the positive effects of breakfast on weight loss.
On the other hand the contribution of breakfast in the ability to concentrate, especially in students, is undoubtful. Epidemiological studies have shown that people who eat breakfast are able to meet their needs for calcium, magnesium, iron, zinc, vitamin A, B vitamins and vitamin C. Moreover as the word breakfast implies, it is the meal which breaks a long night fast and fuels our body with the necessary energy to make it through the day.
Myth: «You should always eat breakfast before leaving the house in the morning»
Fact: Your first meal of the day should be consumed 2-3 hours after you wake up.
Many people do not feel as hungry when they get out of bed and as a result they completely skip breakfast. But the first meal of the day is not necessarily the first thing one will do when he or she wakes up. Breakfast can be consumed 2-3 hours after waking up and 2-3 hours before lunch. If preferable you can pack your breakfast and have it during your first break at work, or while commuting to work.
Myth: «Breakfast is the most important meal of the day»
Fact: All meals of the day are equally important.
Even if you are having a breakfast balanced to perfection, its value will be compromised if for the rest of the day you are eating prepared meals, snacks or dining out. However studies have shown that the pattern just described is rare as people who eat breakfast tend to have a more balanced diet (more fiber, less fat).
Myth: «You should always have a «big» breakfast»
Truth: Breakfast should be a well balanced meal.
Breakfast should not be big and should meet about 25% of your daily caloric needs, which is approximately 300 to 500kcal. It is important to include a variety of foods such as whole grains, dairy, eggs, bread and fruits.
Myth: «I don’t have the time to prepare breakfast»
Truth: Good planning and simple solutions are essential ingredients for success!
Breakfast does not have to be a cooking masterpiece. To resist the temptation of visiting a coffee shop in the morning prepare your breakfast the night before, or wake up 10 minutes earlier. A simple toast and a juice, a cereal bar with nuts and a piece of fruit, a pita bread with tahini or peanut butter and 1 banana are easy and low budget solutions.
Breakfast is defined as the first meal of the day, which breaks the prolonged period of fasting while sleeping. It can be eaten any time up to 2-3 hours after you wake up and in any place. It is recommended to include a variety of foods such as whole grains, fruits and protein like milk, eggs, lean meats or nuts. Breakfast is not an obligation, it is a habit that you can gradually build and love.
Tip: If you take a multivitamin consume it before breakfast. In order not to forget it place the vitamins next to the cereal box or the coffee machine.
References
1. Brown AW1, Bohan Brown MM, Allison DB. Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence. Am J Clin Nutr. 2013 Nov;98(5):1298-308. doi: 10.3945/ajcn.113.064410. Epub 2013 Sep 4.
2. Emily JJohn Amy Lesli H Elizabeth A Michelle Ashley C Arne Marie-Pierre James O Caroline M James M David B Dhurandhar Dawson Alcorn Larsen Thomas Cardel Bourland Astrup St-Onge Hill Apovian Shikany Allison. The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American journal of clinical nutrition ,2014,Vol.100(2),p.507-513.
3. New York Times. Well Blog. ANAHAD O’CONNOR . Myths Surround Breakfast and Weight. SEPTEMBER 10, 2013. Τελευταία ανάκτηση 20/11/2014.
http://well.blogs.nytimes.com/2013/09/10/myths-surround-breakfast-and-weight/?_r=0