Are you used to not eating breakfast, or, do you really not want to eat that early on because you haven't /have no 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 various physiological processes - both good and bad.
This is what happens in the body if you don't have breakfast
1. Weight down
Yes, this idea seems logical, because you effectively eliminate one meal from your diet every day. Some studies even show that skipping breakfast can reduce overall calorie intake by up to 400 kcal per day.
However, the relationship between skipping breakfast and losing weight 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, some of these lost kilos are not from stubborn fat deposits, but from muscle - which is a method that is not ideal weight loss.
When your stomach doesn't process food for a long time, the body's 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 the muscle as a reserve energy, effectively weakening your muscles.
Burning energy from muscle tissue - not fat - this is a factor that can make it easier for you to feel tired and lethargic throughout your morning activities, also disrupt your mind.
2. Relieves chronic inflammation
From arthritis, cancer, to heart disease, many severe health conditions come from damage caused by chronic inflammation. The fasting period that you might intentionally (or not) by skipping breakfast, is believed by many experts to trigger adaptive cell work to repair the damage, one of the reviews in the Proceedings of the National Academy of Sciences.
No matter how long the distance is when you skip meals, some of the benefits of reducing inflammation can be increased by simply boycotting one meal, Obviously Valter Longo, PhD, one of the authors of the above study as well as researchers at the University of Carolina. Longo's findings also show that skipping meals - whether it's breakfast, lunch or night - can increase the effectiveness of chemotherapy.
Intermittent fasting (not breakfast, then lunch, or lunch and not dinner, for example) has been shown to be effective in reducing calorie intake, encouraging weight loss, and improving metabolic health. But, it is important to understand that fasting like this, or skipping breakfast, is not the right diet for everyone. The effect can vary. Some people may experience positive effects like the example above, while others may experience dizziness and headaches, decreased blood sugar, fainting, and lack of concentration.
3. The body will get hungry
As explained in point 1, when you choose not to eat breakfast, your body will switch to burning the energy stored in the muscle (which you have always thought burns calories from body fat). As a result, you feel lethargic. At the same time, your stomach sends a signal to the brain to indicate that the stomach needs to be filled, and 'singing' of the keroncong stomach begins.
In addition, it is important to remember that cortisol (hormone stress) levels will reach their highest peak at 7 am, so breakfast is the right time to re-reduce stress hormones to their normal limits. If your cortisol levels are not controlled, you will be more likely to feel anxious and anxious.
The longer you delay to fill your stomach, the more hungry and stressed you will be. Cortisol is in charge of helping the body process sugar (glucose) and fat for energy, as well as to control stress. If you don't have breakfast, combined with high stress levels in the morning, you will be more likely to pick a choice of unhealthy, high-sugar and fat snacks for 'chasing' the energy wasted from muscle, physically and mentally.
Over time, if left unchecked this can actually cause weight gain.
4. You will burn more calories when exercising
A 2013 study from the British Journal of Nutrition 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 encourage yourself while you exercise. But, if you are a sportsman in the early morning, you might benefit from exercising before your first meal. Only, make sure to get adequate nutritional intake and satisfy 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 work clothes and equipment, preparing children for school, and other daily obligations), you are less likely to be able to focus to exercise after skipping breakfast.
5. You become senile
Inadequate nutrition affects the intellectual development of infants and children. A small 2005 study published in the journal Psychology and Behavior, reported by Business Insider found that elementary school children who regularly oatmeal breakfast have better short-term memory than students who don't have breakfast.
Reported from Live Strong, The University of Maryland Medical Center shows that a child who does not eat breakfast will get tired faster when in school, unable to concentrate, and lose many opportunities for cognitive stimulation. Iron, iodine and protein deficiencies in the child's diet refer to lower IQ, according to a report from Iowa State University. In addition, malnutrition leads to a decrease in attention span, memory disorders, the tendency to be distracted, and slow the pace of learning.
So, do you need breakfast or not?
In the end, the choice for breakfast or not having breakfast returns to 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). Breakfast that is rich in protein is the best.
However, if you don't feel hungry in the morning and don't feel that you need to eat heavily in the early morning, Josh Ax, DNM, certified nutrition specialist, reported by Men's Fitness, suggest trying to start from something small, such as a protein shake or fresh fruit smoothie, reduce your dinner portion, and reduce alcohol consumption and "empty calorie" snacks the night before.
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- Why Morning Sports Should Be Done Before Breakfast
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