“Breakfast is the most important meal of the day.” This myth is pervasive in society. Breakfast is perceived as healthy, even more important than other meals. Even today’s official nutrition guidelines recommend that we eat breakfast. It is claimed that breakfast helps us lose weight, and that skipping it can raise our risk of obesity. This seems like a problem, because up to 25% of Americans regularly skip breakfast (1). However, new high-quality studies have started questioning the universal advice that everyone should eat breakfast.This article takes a detailed look at breakfast, and whether skipping it is really going to harm your health and make you fat.
Breakfast Eaters Tend to Have Healthier Habits
It’s true, many studies show that breakfast eaters tend to be healthier. For example, they are less likely to be overweight/obese, and have a lower risk of several chronic diseases (2, 3, 4). For this reason, many experts have claimed that breakfast must be good for you.However, these studies are so-called observational studies, which can not demonstrate causation. These studies show that people who eat breakfast are more likely to be healthier, but they can not prove that the breakfast itself caused it. Chances are that breakfast eaters have other healthy lifestyle habits that can explain this.For example, people who eat breakfast also tend to eat a healthier diet, with more fiber and micronutrients (5, 6).On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less (7).Perhaps these are the reasons that breakfast eaters are healthier, on average. It may not have anything to do with the breakfast itself.In fact, higher quality studies called randomized controlled trials suggest that it doesn’t really matter whether you eat or skip breakfast.
Bottom Line: Breakfast eaters tend to be healthier and leaner than breakfast skippers. This may be due to the fact that breakfast eaters have other healthy lifestyle habits.
Eating Breakfast Does Not Boost Your Metabolism
Some people claim that eating breakfast “kick-starts” the metabolism, but this is a myth.These people are referring to the thermic effect of food, which is the increase in calories burned that occurs after you eat.However, what matters for metabolism is the total amount of food consumed throughout the day. It makes no difference at which times, or how often, you eat.Studies show that there is no difference in calories burned over 24 hours between people who eat or skip breakfast (8).
Bottom Line: Whether you eat or skip breakfast has no effect on the amount of calories you burn throughout the day. This is a myth.
Skipping Breakfast Does Not Cause Weight Gain
Bottom Line: Higher-quality studies show that it makes no difference whether people eat or skip breakfast. Skipping breakfast makes you eat more at lunch, but not enough to compensate for the breakfast you skipped.
Skipping Breakfast May Even Have Some Health Benefits
Skipping breakfast is a common part of many intermittent fasting methods.This includes the 16/8 method, which consists of a 16-hour overnight fast followed by an 8-hour eating window.This eating window usually ranges from lunch until dinner, which means that you skip breakfast every day.Intermittent fasting has been shown to effectively reduce calorie intake, increase weight loss and improve metabolic health (14, 15, 16, 17, 18).However, it’s important to mention that intermittent fasting and/or skipping breakfast does not suit everyone. The effects vary by individual (19).Some people may experience positive effects, while others may develop headaches, drops in blood sugar, faintness and lack of concentration (20, 21).
Bottom Line: Skipping breakfast is a part of many intermittent fasting protocols, such as the 16/8 method. Intermittent fasting can have numerous health benefits.
Breakfast is Optional
The evidence is clear, there is nothing “special” about breakfast.It probably does not matter whether you eat or skip breakfast, as long as you eat healthy for the rest of the day.Breakfast does not “jump start” your metabolism and skipping it does not automatically make you overeat and gain weight.This is a myth, based on observational studies that have since been proven wrong in randomized controlled trials (real science).At the end of the day, breakfast is optional, and it all boils down to personal preference.If you feel hungry in the morning and you like breakfast, go ahead and eat a healthy breakfast. A protein-rich breakfast is best.However, if you don’t feel hungry in the morning and don’t feel that you need breakfast, then don’t eat it. It’s as simple as that.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
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Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.