How Important is Eating Breakfast?
For good health and body weight control, moderate eating is highly recommended. But there is exception to the rule. Eating a sumptuous breakfast has been scienfically proven to be very effective for good health of the body and in fact, it really helps in promoting weight loss. Surprisingly, eating a good breakfast has been emphasized in the traditional wisdom; A clear guideline is already available as to how to proportion your quantity of food intake at the various times of eating in a day, through this popular saying:
"Eat like a king at breakfast; eat like prince at lunch time; eat like a pauper at supper".
What does it mean? The breakfast must be sumptuous , the lunch, moderate and the supper, meager.
The Significance Of Eating Breakfast
As the stomach remains empty over the night, it has the capacity to digest the sumptuous breakfast most efficiently in the morning. As the body needs the energy for its efficient functioning for the entire day, a healthy breakfast supplies the needs; as the demand and supply are well matched, the consumed calories get be burnt up efficiently.
A number of scientific studies have confirmed the truth in this ancient wisdom. Researchers have actually found that eating a sumptuous breakfast containing the right mix of nutrients - protein, carbohydrates, fiber, calcium and vitamins is the best for good health and to prevent weight gain.
Further, eating breakfast reduces the risk of insulin resistance syndrome - an early sign of developing diabetes - by as much as 35 to 50 percent, according to a study presented at a recent American Heart Association conference.
Dr. Daniela Jakubowicz, a clinical professor at Virginia Commonwealth University recommends that your breakfast should ideally provide almost half the calorie requirements for the entire day; a "Big breakfast" that she recommends consists of milk, lean meat, two slices of cheese, whole grain cereals, some little fats and milk chocolate or candy.
But, does eating really help promote weight loss?
According to a study by National Weight Control Registry, people who have maintained weight loss of at least 30 pounds for more than a year have been eating their breakfast regularly and they confirm breakfast keeps people slimmer.
A Nielsen's National Eating Trends Survey has revealed that women who ate cereal on a regular basis in their breakfast weighed about nine pounds less than those who took cereal rarely or not at all. Likewise, men who took breakfast weighed about six pounds less than men who didn't.
How Does It Actually Work?
As said earlier, the stomach that remains empty over night is biologically programmed to receive more food to supply the increased need of energy for the brain right away. Your metabolism is revved up, and levels of cortisol and adrenaline are at their highest.
But, unfortunately, your levels of the brain chemical serotonin are highest as you wake up in the morning, which tones down your craving levels in the morning and you may not feel much like eating as long as you become fully awake and alert. That's why people who have to hurry to their jobs early or those who tend to wake up late do not adequately feel hungry and they tend to skip their breakfast.
But as the morning progresses, serotonin level dips and consequently craving for food increases. Your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively to gobble up snacks - often on high-fat sweets, chocolates and cookies. Further to supply the energy needs of the body, body's emergency system pulls energy from muscle, destroying muscle tissue in the process. In order to compensate, the craving for more food increases as the day progresses and it triggers an urge to over-eat. In addition to munching snacks at odd times, people consume extra servings at lunch and dinner. Excessively consumed carbohydrates get deposited in the body as fat and that's how body weight increases.
On the contrary, if you eat a good breakfast, your body feels nourished and satisfied; Frantic craving for food becomes absent, making you far less likely to overeat the rest of the day.
How Do You Practically Ensure Eating A Good Breakfast and Promote Weight Loss?
A better disciplining of your lifestyle is a must, for effectively taking advantage of this simple solution to good health and weight loss. Here are are some tips to follow:
- Finish your supper as early as possible and make it light. Do not eat chocolates, cookies, sugar-rich fruits or drink milk unnecessarily after taking supper and before retiring to bed. Go to bed early so as to raise early in the morning.
- A good night's sleep combined with a light eating at supper helps you wake up early in the morning; your stomach has been empty for long; this reality, coupled with early rising from bed will bring down your serotonin level in the blood quickly. As opposed to a heavy supper, going to bed late and getting up late, this discipline will make you feel quite hungry sooner in the morning. You would really love to eat a good and stomach-filling breakfast in the morning.
You can practically observe that you will not get tempted to munch something nor feel too starving to eat heavily during lunch. Your food consumption will definitely come under control this way, paving way for weight loss sooner.
So, become a king. Eat a sumptuous breakfast and be slim and healthy!