Conventional wisdom has always recommended a large and healthy breakfast claiming BIG health benefits. However, this has been challenged in recent times. The body of evidence is also very conflicting.
The proponents have claimed that a healthy breakfast leads to better mental alertness throughout the day; leading to improved performance, less hunger and craving for junk food and more insulin stability. They also feel muscle depletion is less with a good breakfast.
The critics have argued that these claims are anecdotal. They think that muscle depletion with starvation is a myth. As an extension of the same logic, they feel exercising on empty stomach is not a bad call at all. They debunk the insulin theory of fat deposition too. They also believe in the concept of Intermittent Fasting – where a 16 hour fast by skipping breakfast and lunch is practice; and claim it helps in anti-ageing, improving memory, guarding against obesity and its ill effects.
So, where are we? What do we recommend to ourselves and our children? Shall we teach them to sit down in the breakfast table or let them go to school or office hungry?
Recently, a randomized controlled trial (a very strong form of evidence, difficult to beat) was conducted by Leidy HJ et al and published in Obesity 2015. The purpose of this study was to examine whether or not a normal protein vs. high protein breakfast improves appetite control, food intake and body composition in “breakfast skipping” of obese people. A control group who continued to skip breakfast were also considered for comparison.
It was found that the daily addition of high protein breakfast reduced daily food intake and led to significant prevention of fat gain.
Based on this elegant piece of evidence, we can safely say that skipping breakfast is not a great idea on a large scale. Do begin your day with a breakfast loaded with proteins and complex carbs, such as eggs, milk, cheese and fruits.
However, in my opinion, a gymmer may be able to successfully combine concepts of intermittent fasting with exercise and still attain fat loss.
For lesser mortals, like you and me, a good breakfast is a GOOD way to start a beautiful day!