Dont Skip Breakfast
Don’t Skip BreakfastThe results of a recently completed study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for fat gain. The risk of onset of type 2 diabetes is also raised.
Skipping breakfast may put you on the fast track to bodyweight gain and heart disease, according to a new study. Researchers found that healthy people who skipped breakfast for two weeks ate more during the rest of the day, developed higher "bad" LDL cholesterol levels, and were less sensitive to insulin than those who ate breakfast every day. High LDL cholesterol levels and impaired insulin sensitivity are both major risk factors for heart disease.
Researchers say skipping breakfast has become more common in recent years, perhaps due to efforts to drop fat or time pressures in the morning. But at the same time, the prevalence of obesity and overweight has also dramatically increased.
Eat Breakfast, Eat Less Later
In the study, which appears in a recent issue of the American Journal of Clinical Nutrition, researchers examined the effects of eating or skipping breakfast on calories eaten and burned throughout the day as well as circulating insulin, glucose, and cholesterol levels in 10 healthy women of normal bodyweight.
For two weeks, the subjects ate a breakfast consisting of a bowl of whole-grain cereal with 2% milk between 7:00 a.m. and 8:00 a.m. and then had a midmorning snack of a protein bar between 10:30 a.m. and 11:00 a.m.
The subjects then ate two additional meals and snacks at predetermined times every day and kept records of what they ate.
After a two-week break, the same subjects then followed the same protocol but skipped the early morning meal and had the cereal at lunch time (between noon and 12:30 p.m.). They then ate the other two meals and snacks at the predetermined times for another two weeks.
The results showed that when they ate breakfast, they ate about 100 fewer calories a day (an average of 1,665 calories a day vs. 1,756 calories a day over a three-day measurement period). Over a one year period this is equivalent to preventing a 10 pound gain.
In addition, the results show that the negative effects of skipping breakfast on cholesterol and insulin levels may also increase the risk of heart disease and diabetes over time.
Related: Start Your Day With A Healthy Breakfast, Healthy Breakfast Recipes
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