Monday, September 18, 2017

5 Things You Can Do If You Have No Breakfast

Some people claim to often skip breakfast or breakfast. The reason, among others, is not usually breakfast, or do not want to eat that morning with the reason the stomach still do not want to eat, and there are also because of lazy breakfast.

Breakfast is literally meant to "break the fast" (taken from the English word, "break-fast") of all hours you spend after sleeping overnight. The habit of skipping meals in the morning can trigger a variety of physiological processes - both good and bad.

This is what happens in the body if you do not have breakfast:

1. Weight loss

Yes, this idea seems logical, because you effectively eliminate one meal out of your diet every day. Some studies even show that skipping breakfast can reduce overall caloric intake to 400 kcal per day.

However, the relationship between skipping breakfast and losing weight is not as simple as you think. Reporting from Prevention, a study from Ohio State University shows you will indeed lose weight when skipping breakfast in the short term. Ironically, these few missing pounds are not derived from recalcitrant fatty deposits, but rather from muscles - which is an unhealthy weight-loss method.

When your stomach does not process food for a long time, the body system will switch to protection mode and start storing as many calories as possible. When your metabolism slows down, the body's system will prioritize the burning of glucose stored in muscles as a backup energy, effectively weakening your muscles.

Burning energy from muscle tissue - instead of fat - this is a factor that can make it easier for you to feel tired and lethargic throughout your morning activities, also messing with your mind.

2. Relieves chronic inflammation

From arthritis, cancer, to heart disease, many serious health conditions come from the damage caused by chronic inflammation. The period of fasting that you may deliberately (or not) by skipping breakfast, is trusted by many experts to trigger adaptable cell work to repair the damage, according to an article in Proceedings of the National Academy of Sciences.

No matter the short length of time you skip eating, some of the benefits of decreasing inflammation can be increased by just boycotting one meal, explains Valter Longo, PhD, one of the authors of the above study as well as a researcher at the University of Carolina. Longo's findings also show that skipping meals - whether it's breakfast, lunch, or dinner - can improve the effectiveness of chemotherapy.

Fasting alternating hoses (no breakfast, then lunch, or lunch and then no dinner, for example) has been shown to effectively reduce caloric intake, encourage weight loss, and improve metabolic health.

But it's important to understand that fasting like this, or skipping breakfast, is not the right diet for everyone. The effect may vary. Some people may experience positive effects like the above example, while others may experience dizziness and headaches, decreased blood sugar, fainting, and lack of concentration.

3. The body will become more hungry

As explained in point 1, when you choose not to eat breakfast, the body will switch to burning the energy stored in the muscle (which you think is actually burning fat body fat deposits). As a result, you feel tired. At the same time, your stomach sends signals to the brain to indicate that the stomach needs to be filled, and begins the 'singing' stomach rumbling.

In addition, it is important to remember that cortisol levels (hormone stress) will reach its highest peak at 7 am, so breakfast is the right time to back down this stress hormone to normal levels. If your cortisol levels are not controlled, you will be more likely to feel anxious and anxious.
The longer you delay to fill the stomach, the more hunger and stress your too. Cortisol is responsible for helping the body process sugar (glucose) and fat for energy, as well as to control stress.

If you do not have breakfast, combined with high levels of stress in the morning, you will be more likely to pinch unhealthy, high-sugar and fat snacks to "catch up" on the muscle, physically and mentally wasted energy.

Over time, if left this habit can actually cause weight gain.

4. You will burn more calories while exercising

A study from the British Journal of Nutrition 2013 found that morning exercise can burn 20% more fat when performed on an empty stomach. It is important to note: How your body reacts will depend on what your daily diet is and how hard you will push yourself during your work out.

But, if you are a sports activist in the early morning, you may benefit from exercising before your first meal. Just be sure to get enough nutritional intake and filling in the night before.

However, morning exercise without breakfast can also "threaten" your healthy lifestyle program. Low blood sugar levels due to (almost) nil glycogen and insulin in the body from skipping breakfast, which is combined with physical and mental stress (preparing clothes and equipment, preparing school children, and your other daily obligations), you are less likely to be able to focus to exercise after skipping breakfast.

5. You become senile fast

Inadequate nutrition affects the intellectual development of infants and children. A small study in 2005 published in the journal Psychology and Behavior, told by Business Insider found that elementary school children who regular breakfast has a short-term memory better than students who do not breakfast.

Quoted from Live Strong, The University of Maryland Medical Center shows that a child who does not eat breakfast gets tired faster at school, is unable to concentrate, and loses many opportunities to gain cognitive stimulation.

Iron deficiency, iodine, and protein in children's diets refer to lower IQs, according to a report from Iowa State University. In addition, malnutrition leads to decreased attention span, memory impairment, tendency to distraction, and slow learning speed.

So, need breakfast or not?

In the end, the choice for breakfast or not breakfast is back again on personal preference. If you feel hungry in the morning and you like the idea of ​​breakfast, just continue your routine (and maybe, choose a healthier menu than fast food). A protein-rich breakfast is the best.

However, if you do not feel hungry in the morning and do not feel that you need a heavy meal in the early morning, Josh Ax, DNM, certified nutrition specialist, reported from Men's Fitness, suggests trying to start something small, like protein shake or fresh fruit smoothie, reduce your dinner portion, and reduce your alcohol consumption and the "empty calorie" snack the night before.

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