5 myths about breakfast

For someone first meal - a bar, intercepted on the way to work for another - a full breakfast with scrambled eggs and coffee houses. And many do prefer to abstain from eating in the morning. But in reality breakfast affects weight loss, energy and appetite during the day? In this article, we will dispel the most common myths about breakfast.

Myth 1: breakfast needs to lose weight

Reality: chewing the morning has no direct effect on weight loss.

Recently published in The American Journal of Clinical Nutrition (AJCN) results of the study showed that for people who want to lose weight, it is not so important, whether for breakfast immediately after waking up or skip the first reception food. The study involved 300 healthy people who are overweight, and 16 weeks later, it was found that those who ate in the morning, did not have more success in reducing weight.

The presence or absence of breakfast is not a key factor in weight loss. Greater importance is its composition. Therefore, if you want to lose weight, just enough to start breakfast. It is better to pay more attention to exactly what you eat and how regularly.

Myth 2: do not eat fast food porridge

Reality: The need to avoid an excess of sugar in the composition of these cereals.

Most instant cereals in individual packages contain many Sahara. However, this does not negate the beneficial effect on cholesterol levels cereals, function digestive system and maintaining a healthy weight.

To porridge went to do you good, pay attention to the composition of the cereal mixture and count the serving size on the basis of its calorie content.

Myth 3: You need food for the morning workout

Reality: food gives strength, but is not strictly necessary for the exercise.

In general, the morning meal is likely to help you in training. Researchers from the University of Bath in the UK found that those who eat breakfast, spend more energy on morning workoutThan those who eat only at noon. A higher level of glucose in to breakfast contributes to greater activity.

If the exercise is not too high, then you can skip breakfast. Overall, however, it contributes to a more active lifestyle.

Myth 4: a small snack in the morning will help you eat less during the day

Reality: No breakfast ensures that you consume fewer calories per day, but will contribute to the maintenance of normal blood sugar levels.

As shown by studies conducted at the University of Missouri, breakfast, especially with a high content squirrelIt increases levels of dopamine, which is responsible for the feeling of satisfaction. This way, you'll be less hungry and overeat during the day.

If after a full three meals a day you are still drawn to chew on before going to bed, the reasons can be many: boredom, stress, search for comfort or reward. Only one breakfast these problems are not solved. However, due to the consumption of breakfast calories to be more evenly throughout the day. This may reduce the risk of diseases of the cardiovascular system and diabetes.

Myth 5: Breakfast - the most important meal

Reality: It is important meals throughout the day.

As noted above, if you want to lose weight, it does not matter how many times you eat - two or six. It is important to consume the amount of calories per day. But at the same time it is not a reason to abandon the breakfast at all. Morning meal as a whole contributes to a more balanced diet.

The best option for the morning meal - energizes cereals and fruit, as well as helping to control hunger milk, yogurt and eggs.

If you exercise early in the morning, eat something small (especially if you have a sensitive stomach), such as banana or whole wheat toast with peanut butter or honey.