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Is it Really Bad to Skip Breakfasts? Some Scientists Say No

Is it Really Bad to Skip Breakfasts? Some Scientists Say No

It is commonly known that eating breakfast is important because it helps boost your metabolism. This early meal also helps you lose or maintain your weight by preventing cravings. There are many other benefits to eating breakfast, including enhanced memory, improved cholesterol levels, improved mood throughout the day, improved cognitive ability, and increased attention span. New research challenges the idea of breakfast. Before we explore these theories, let us look at the facts.

One research experiment regarding breakfast intake and weight maintenance was conducted by Monash University Gastroenterologist, Alex Hodge. Dr. Hodge looked at a group of 32 participants who had fatty liver disease. He directed them to fast between 8pm and midday. The research concluded that skipping breakfast could actually help to shed weight. The participants lost weight over the experiment’s 12-week period, reducing their waist circumference. There was also not a significant change in food intake throughout the day despite skipping out on the early morning meal.

Another 16-week research published in the AMERICAN JOURNAL OF CLINICAL NUTRITION, examined the effect of skipping breakfast for weight-loss in 309 unhealthy overweight and obese people aged between 20-65 years old. This conflicting research study found that skipping breakfast did not affect the study participants’ weight loss.

However, some researchers say that the conclusions from research studies should be interpreted with caution. You can already notice the stark discrepancy between the two mentioned experiments.

There are limitations in the research studies looking at breakfast effect, including the size of participants. There are also other control factors not accounted for, such as frequency and quality of other meals throughout the day. Nutrition research studies are often very challenging because of the difficulty controlling the participants other lifestyle habits (such as smoking and level of physical activity). They are often not 100% controlled intake studies.

Even though research shows that skipping breakfast does not affect weight, it is advised to not skip long term. Nutrients provided by eating breakfast are important for tackling the day. The experts advise us that breakfast should not be about weight maintenance, it should be about encouraging people to eat healthy. The hope is to form a habit for kick-starting our day with essential nutrients.

A healthy breakfast should include the following:

Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, and Melba toast.

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Lean protein. Examples include peanut butter, lean meat, poultry, fish, and hard-boiled eggs.

Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses – such as cottage and natural cheeses.

Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100% real fruit juice without added sugar, as well as fruit and vegetable blended Smoothies. Make sure you choose low-sodium versions of beverages, though.

By following these guidelines, no matter how busy you are, you will soon see the effects of a quick healthy breakfast. This value should not be underestimated.

Here are some tips for fitting in breakfast on a tight schedule:

Cook ahead. Make breakfast the day or night before.

Prepare. You can also prepare any dry ingredients and any bowls or pans for use in the morning.

To-go. Make an easy to transport breakfast the night before. In the morning, you can just grab it and go.

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Sometimes you have the drive to eat right, but you just need some inspiration for what to eat. An apple is an apple, but about something more exciting?

Here are some examples of quick and healthy breakfast recipes:

Berry-nana Soy Smoothie

Ingredients:

1 cup vanilla soymilk

1 cup frozen blueberries, or frozen berry mix

1 banana, sliced

1 tablespoon soy protein powder

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1/2 cup ice cubes

1 teaspoon honey (optional)

Prep time: 3 minutes

Directions:

Puree all the ingredients in a blender on high, until smooth. Serve immediately and enjoy.

Cereal Sundae

Ingredients:

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A bowl of fiber-rich bran flakes (about 1½ cups)

8 ounces of low-fat milk

¼ cup of nuts, or fresh/dried fruit , such as chopped pecans or blueberries.

Prep time: 5 minutes

Directions:

Mix all the ingredients. Serve immediately and enjoy.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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