Table of contents:
- 1. Weight loss
- 2. Relieves chronic inflammation
- 3. The body will get hungrier
- 4. You will burn more calories when you exercise
- 5. You become senile quickly
- So, need breakfast or not?
Are you really used to not eating breakfast, or, do you really not want to eat that early with the excuse that you don't have an appetite - or are you just lazy?
Breakfast is literally meant to "break the fast" (taken from the English word, "break-fast") of all the hours you spend after sleeping all night. 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 don't eat breakfast
1. Weight loss
Yes, this idea seems logical, because you are effectively eliminating one meal from your diet each day. Some studies have even shown that skipping breakfast can reduce your overall calorie intake by up to 400 kcal per day.
However, the link between skipping breakfast and weight loss is not as simple as you might 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 kilos are lost not from stubborn fat deposits, but from muscle - which is a less than ideal weight loss method.
When your stomach doesn't process food for a long time, your system goes into protective mode and starts storing as many calories as possible. When your metabolism slows down, your body's systems will prioritize burning the glucose stored in the muscles as reserve energy, effectively weakening your muscles.
This burning of energy from muscle tissue - not fat - is a factor that can make it easier for you to feel tired and sluggish during your morning activities, as well as cluttering your mind.
2. Relieves chronic inflammation
From arthritis to cancer to heart disease, many serious health conditions stem from damage caused by chronic inflammation. The period of fasting that you may deliberately (or not) skip breakfast, is believed by many experts to trigger the work of adapting cells to repair the damage, one of the reviews in Proceedings of the National Academy of Sciences.
No matter the length of time you skip meals, some of the inflammation-reducing benefits can be enhanced by boycotting just one meal, explains Valter Longo, PhD, co-author of the study and a researcher at the University of Carolina. Longo's findings also show that skipping meals - whether it's breakfast, lunch, or dinner - can increase the effectiveness of chemotherapy.
Intermittent fasting (skipping breakfast, then lunch, or lunch and then no dinner, for example) has been shown to be effective at reducing calorie intake, promoting weight loss, and improving metabolic health. However, it is important to understand that fasting like this, or skipping breakfast, is not a diet that suits everyone. The effects can vary. Some people may experience positive effects like the examples above, while others may experience dizziness and headaches, decreased blood sugar, fainting, and lack of concentration.
3. The body will get hungrier
As explained in point 1, when you choose not to eat breakfast, the body will switch to burning energy stored in muscles (which you think burns calories in body fat). As a result, you feel lethargic. At the same time, your stomach sends signals to the brain to indicate that it needs to be filled, and keroncong belly "singing" begins.
In addition, it is important to remember that cortisol (stress hormone) levels reach their highest peak at 7 am, so breakfast is the perfect time to bring this stress hormone back down to its normal limits. If your cortisol levels are not controlled, you will be more likely to feel anxious and anxious.
The longer you delay filling your stomach, the hungrier and more stressed you will become. Cortisol helps the body process sugar (glucose) and fat for energy, as well as to control stress. If you skip breakfast, combined with high stress levels in the morning, you'll be more likely to pick unhealthy, high-sugar and fat snack choices to 'catch up' with wasted energy from your muscles, physically and mentally.
Over time, if you let this habit, it can actually lead to weight gain.
4. You will burn more calories when you exercise
A study from British Journal of Nutrition 2013 found that morning exercise can burn 20% more fat when done 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 exercise. However, if you are an early morning sports enthusiast, you may benefit from exercising before your first meal. It's just that, make sure to get adequate nutrition and fill up the night before.
However, morning exercise without breakfast can also "threaten" your healthy lifestyle program. Low blood sugar levels due to (almost) zero glycogen and insulin in the body from skipping breakfast, combined with physical and mental stress (preparing clothes and work equipment, preparing children for school, and your other daily obligations), it is unlikely that you will be able to focus. to exercise after skipping breakfast.
5. You become senile quickly
Inadequate nutrition affects the intellectual development of babies and children. A small 2005 study published in journal Psychology and Behavior, reported by Business Insider found that elementary school children who regularly eat oatmeal have better short-term memory than students who don't.
Reporting from Live Strong, The University of Maryland Medical Center shows that a child who skips breakfast gets tired more quickly at school, is unable to concentrate, and loses many opportunities for cognitive stimulation. Lack of iron, iodine, and protein in a child's diet leads to a lower IQ, according to a report from Iowa State University. In addition, malnutrition leads to decreased attention span, impaired memory, tendency to get distracted, and slow learning rate.
So, need breakfast or not?
In the end, the choice of whether or not to have breakfast comes back to personal preference. If you're feeling hungry in the morning and you like the idea of breakfast, just get on with your routine (and maybe, go for a healthier menu than fast food). Protein-rich breakfast is the best.
However, if you don't feel hungry in the morning and don't feel that you need a heavy meal in the morning, Josh Ax, DNM, a certified nutrition specialist, suggests starting from something small, such as a protein shake or fresh fruit smoothies, reduce your dinner portion, and cut back on alcohol and “empty calorie” snacks the night before.
