viewcount 94share

Indian fitness myths

Yash kaushik
Yash kaushik
Breakfast like a king, Lunch like a prince, And Dinner like a pauper?

“Breakfast like a king” - This statement changed the way people look at dieting. Breakfast is said to be the most important meals of the day. According to ancient nutrition facts, Breakfast should be the heaviest meal of the day which provides energy throughout the day so that one can perform the daily physical activity. Let’s have a look at some of the recent studies in support of this fact.

A study by researchers from Loma Linda University School of Public Health and the Czech Republic has found that timing and frequency of meals play a role in predicting weight loss or gain. The study shows that eating breakfast as the biggest meal with no snacking and keeping a fasting window of around 18 hours helps in preventing long-term weight gain and improved BMI (body mass index).

In a study published recently in The American Journal of Clinical Nutrition found that there was no significant change in the habit of breakfast eaters and breakfast skippers in terms of weight loss. Another 12 week study found that there is no significant changes in weight loss in short term. Major difference was in people who changed their eating habits.

After looking at many studies we can conclude that all the studies show conflicting results about whether breakfast should be the most important meal of the day or not because there are also a number of more fundamental psycho-physiological reasons behind it. 

Take home message:
Breakfast is an important meal of the day but in the end the total caloric consumption is what matters the most. If the total caloric consumption is lesser than the required calories during the day you will lose weight and if it is more then you will end up gaining. 


Other meals are also important as most of the above studies were performed on untrained individuals. While you are training, all the meals are important especially the dinner so that you can feel fuller and have a better sleep which is important for the recovery. 

Therefore, All the meals are equally important and eating a heavy breakfast rich in high carbs and calories is not a good option as it increases the total caloric consumption. The concept of IF (intermittent fasting) also plays and important role in missing or eating breakfast.

Cheers!

References:
http://ajcn.nutrition.org/content/100/2/507.abstract
https://www.ncbi.nlm.nih.gov/pubmed/1550038
https://www.ncbi.nlm.nih.gov/pubmed/20926520
https://www.ncbi.nlm.nih.gov/pubmed/28701389