For health: Five things you didn't know about breakfast

June 19, 2014   

Maimonides says: "Eat in the morning like a king, at noon like a prince, and in the evening like a pauper." It has always been known that breakfast plays a central role in human health, and indeed breakfast is a meal that breaks the night's fast, kick-starts the metabolism, and prepares the body for a full day of activity. Breakfast also plays a central role in balancing the feeling of hunger and satiety throughout the day, thus also contributing to weight loss and maintenance. Sometimes we take breakfast for granted, but breakfast has many advantages and benefits. Here are five things you didn't know about breakfast: Breakfast helps maintain weight and proper metabolism: Many studies show that people who eat breakfast regularly are at a healthy weight and have a lower BMI (a measure of the ratio between weight and height) compared to those who skip breakfast. The main reason for skipping breakfast is lack of time. Every minute is used for sleep, leaving minimal time for basic preparation and leaving no time for eating. Stress and lack of time are a deadly combination that causes the habit of not eating breakfast to be embedded. Over time, the feeling of hunger also disappears, but this is not true. After an overnight fast, the body needs to break the fast and replenish its energy reserves. After a week of strictly eating breakfast, the feeling of hunger in the morning returns. Another mistake is that we sometimes skip breakfast for reasons of saving calories and wanting to lose weight. However, studies show that when we eat breakfast, even though we eat more calories compared to skipping breakfast, we are at a lower weight. In other words, breakfast is important for proper metabolism beyond counting calories. A protein-rich breakfast contributes to a feeling of satiety throughout the day: Many studies have examined the effect of breakfast on feelings of hunger throughout the day, but the findings have not always been consistent. Some studies have impressively demonstrated that breakfast does indeed contribute to feelings of satiety throughout the day and even reduces the amount eaten at lunch, while some have shown no effect at all.  The reason for this lies in the definition of what breakfast is and what you eat for that breakfast? Indeed, the quality of breakfast is important. In a study published in the European Journal of Nutrition in 2013, which compared 3 types of breakfasts with the same amount of calories: bread and eggs, cornflakes with milk and bread, croissant and orange juice. It seems that only after a breakfast containing eggs and bread, there is an increase in the feeling of satiety, which was accompanied by reduced eating during the day. That is, only when a meal rich in protein really has an effect on the feeling of satiety and the amount of daily calories. Another study published in the American Journal of Clinical Nutrition compared skipping breakfast, a breakfast containing 13 g of protein, and a breakfast containing 35 g of protein, on the feeling of satiety and eating throughout the day. The results showed that after a breakfast rich in protein, there is an increased feeling of satiety throughout the day and there was even a decrease in high-fat snacks after dinner. This means that a protein-rich breakfast contributes to a feeling of satiety and can thus help you lose and maintain a healthy weight. Basic breakfast for maintaining weight after weight loss: After the process of losing weight, the second and equally difficult phase begins, and some would say even more so - maintaining the achievements. When examining weight loss successes and trying to analyze what changes contribute to maintaining weight after weight loss, it seems that one of the main factors is being strict about breakfast. In the National Weight Control Registry, which tracks over 10,000 people who have lost over 13 kg and maintained it for over a year, it appears that 781% of people eat breakfast regularly. A high-protein breakfast - better balance of type 2 diabetes: An Israeli study published in the journal Obesity examined the relationship between a large, protein-rich breakfast and blood sugar balance among type 2 diabetics. The results showed that a large, protein-rich breakfast containing approximately 331% of the recommended daily calorie intake contributed to a feeling of satiety, better blood sugar balance, and even led to a reduction in medication dosage. Breakfast for concentration and alertness: Many studies have examined the effect of breakfast versus skipping it on academic success and cognitive skills. The results are repeated in many studies and it certainly seems that breakfast contributes to a feeling of satiety, alertness and thus improves concentration, attention and memory. In conclusion, it is important to invest time and be careful with breakfast. There is no need to prepare an omelet, cheese salad and various breads every morning, but it is of great importance to make time for a light and nutritious meal. Examples: yogurt with fruit or granola, oatmeal, wholemeal bread with cheese/tahini/avocado, a protein-rich Herbalife shake, etc.... • Meital Ezer is a clinical nutritionist and consultant to the international nutrition company Herbalife