An extensive breakfast and a much more modest evening meal: those who want to lose weight can benefit from it. That writes the BBC, which pays attention to a study by the University of Aberdeen.
Worst in mushrooms
In the study, 30 people were fed breakfast, lunch and dinner for a month, totaling 1,700 calories. Breakfast was a big hit: smoothies, yogurt, eggs, sausages and mushrooms. Another month, dinner was more plentiful and the morning meal more modest.
As it turned out: in both situations the same number of calories were burned, but the giant breakfasters were much less hungry for the rest of the day. And if you are less hungry, it is better to stay out of the candy jar or cookie jar.
It sounds logical: fill your belly well at the start of the day and take it easy with the calories in the evening. Parents have been saying to their children for generations that breakfast is the most important meal of the day.
Indispensable?
But is that breakfast really an indispensable number? Professor of dietetics Marian de van der Schueren: “I tend to say yes to that.”
It is a smart idea, especially for children, to start the day with a full stomach, she says. “Scientific evidence has been found that children who eat a good breakfast are less likely to suffer from lifestyle diseases such as obesity, high blood pressure, diabetes and cardiovascular disease later on.”
It’s not clear exactly how that happened, she says. “Does not having breakfast have that effect, for example because your metabolism is not immediately boosted? Or do people who do not have breakfast at 10 am start eating all kinds of unhealthy things because they are hungry? That is not entirely clear. It is not so important for the result either : children who eat breakfast are less likely to develop diseases of affluence.”
Moreover, the following applies: learned young is done old. De van der Schueren speaks of an ‘impending epidemic’ of obesity. “It is important to teach children a good diet from an early age.”
‘Do well’
There are also benefits for adults: “Previous studies have also shown that people who eat a big breakfast take in less energy later in the day. And that those who eat regularly remain alert longer. So I would say: do it. you can still discuss. If you really can’t get a bite down your throat in the morning, eat an hour later, when you’re a bit more awake.”
Nutrition coach Esther Romeijn also gives her clients similar advice. “If you can’t get it in at 7:30 am and two hours later you can, just eat it at 9:30 am.”
‘Less snitch’
Sausages, as in the English study, are not necessary for her in the morning. “But a lot of protein is a good idea. Cottage cheese, or an omelette, for example. A sandwich with 100 percent natural peanut butter is also fine.” Eating protein-rich foods keeps you full for longer. “And so you really have less appetite for sniffing.”
But is there something wrong with a simple cup of coffee and a sandwich with jam? “Well, jam contains a lot of sugars. As a result, your blood sugar level shoots up. Fast sugars are processed quickly, but give little satiety.”
That tempting pastry
Temptations are then lurking. “If you eat that sandwich with jam at 7.30, you might get hungry again around nine. Then you grab another sandwich, or that pastry from that birthday colleague. Even after that you continue to lean towards that quick bite.”
Bright. So proteins. And not too much sugar. But what to eat later in the morning is not the problem? “No. And then you can also try ‘intermittent fasting’.”
Intermittent fasting
Intermittent fasting, ‘interrupted fasting’, has been popular as a way to lose weight for a few years now. For example, people only eat 8 hours per day, to fast for the other 16 hours. The idea behind this is that during such a rest period your body switches from burning carbohydrates to burning fat.
According to Romeijn, eating and fasting in intervals can sometimes help you lose those last few pounds. For example, eat between 10 a.m. and 6 p.m., is her advice. “But then take your breakfast. Do not skip a meal. Then a calorie deficit will quickly arise. You will lose weight, but you often do not last long. It is better: complete food in those eight hours, but no snacks.”
Jojo-effect
It is not easy for everyone to fit into the rhythm of the day. De van der Schueren says about this: “Diets that are difficult to adapt, such as eating low-carbohydrates, often only have an effect in the short term. In the longer term they are unsustainable and you see the yo-yo effect. The best thing remains: permanent healthy and eat less.”