“BREAKFAST? Really? Who has time for that? I take a cup of coffee on my way to the office
and then will grab something if I have the chance.” I bet you any money that the “chance” will be
overshadowed with emails, conference calls, meetings and reviews. And then, the crazy hour
arrives! Lunch time is here, and there is no mercy. You will eat absolutely everything in front of
you, and in front of your co-worker if you could. You have been literally starving your body since
the night before.
Let’s do the math. Let’s say that you ate dinner at 7:30 pm and went to bed around 10ish. You woke up at 7:00 am, arrived at the office by 9:00 and finally had lunch at noon. We are talking 14 and a half hours without food! almost 15 hours running on coffee, creamer and sugar. About 18 percent of males and 13 percent of females between the ages of 35 and 54 are breakfastskippers, according to a 2011 study by the market research company NPD group.” (livescience.com)
The University of Missouri did a small experiment that involved 20 overweight or obese females,aged 18 to 20, who identified as infrequent breakfast eaters. Each morning for a week, the researchers had the participants eat either:
– 350 calories of cereal (13 grams of protein),
– 350 calories of eggs and beef (35 grams of protein),
– or skip breakfast entirely.
The participants had to adjust their diets for six days. On the seventh day, they were kept in a
lab so that researchers could track/control their behavior. They bugged the crap out of them by having them them fill out questionnaires about their hunger levels and cravings; they took repeated blood samples; and, as if it wasn’t enough, they hooked them up to an MRI while showing them pictures of food. These tests were repeated on three different Saturdays.
On lab days, the participants were all given a standard 500-calorie lunch; for dinner they were given cut-up pieces of microwaveable pizza pockets and told to eat until they were full. They were then sent home with coolers packed with 4,000 calories worth of snacks (not the good kinds, I may add): cookies, cakes, granola bars, candy (in its hard, chocolate, and gummy forms), chips, popcorn, crackers, pretzels, microwaveable mac and cheese, string cheese, fruits and veggies, single servings of ice cream, beef jerky, yogurt, and more microwaveable pizza pockets. The reason why there were given this type of “snack” was to simulate the overexposure to and wide availability of snacks typical of the “modern food environment.”
RESULTS: Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But the participants that consumed meaty, eggy breakfast was associated with these benefits over the course of the entire day.
“Participants who had a lot of protein in the morning also had reductions in their “cravings related” brain activity, and increased levels of a hormone associated with satiety. They snacked less on fatty foods in the evening, as compared to those who ate cereal or nothing.” (www.theatlantic.com)
An article written by Macaela Mackenzie for shape.com says that “protein is one of the most filling nutrients, as it requires extra work for the body to digest, break down, and metabolize,” according to New York-based nutritionist Lisa Moskovitz, R.D., It also takes longer to digest, so it keeps you fuller, longer. “The more satiated you feel, the more likely you are to make healthier and smarter food decisions throughout the day.”
By incorporating lean protein sources into your breakfast, you will:
– Feel fuller, longer
– Better food Choices: If you feel fuller as a result of eating breakfast, you are more likely to make healthier food choices throughout the day. When you consume high-protein sources, you also take in other nutrients like iron, vitamin C, calcium and fiber, depending upon what type of protein source you eat.
– Reduced Risk of Type 2 Diabetes and Heart Disease: When you consume a high-protein
breakfast, you help fuel your metabolism. This allows you to burn more calories throughout the day. Those who do not consume breakfast at all risk becoming increasingly resistant to insulin. Insulin is needed to help your body use glucose to provide energy for basic activities. Insulin resistance is associated with increased risk for diabetes. Diabetes is a chronic condition that can lead to serious complications and is associated with heart disease and high blood pressure.
If incorporating breakfast represents a new goal for you, I recommend you to start with simple and delicious breakfast that are easy, and fast. I am a firm believer in baby steps, especially when trying to adapt new habits. Shakes are a great option (Here are some great options) or maybe something a little bit more “fancy” to the ear but not to the time spent in the kitchen, like this amazing Pancakes. The idea is to make it sustainable, and a practice that will soon become second nature. Let’s don’t forget that every big and important change requires practice and consistence. Make it good. Make it easy. Make it whole!
As John Gunther said: “All happiness depends on a leisurely breakfast”.
Founder and Owner of G.O Nutrition For You