Eating or skipping breakfast is not a factor in helping you lose weight.
On November 7, specialist doctor Phan Tat Khanh Duong, Nam Sai Gon International General Hospital, said that 16/8 intermittent fasting is a weight loss method by fasting for 16 hours and being able to consume healthy foods within the remaining 8 hours. The intermittent fasting cycle can vary from 1-2 times/week to every day depending on personal preference. However, this method is not the same as starving the body or restricting calories. In addition, intermittent fasting is not recommended for everyone, especially in cases of prediabetes or diabetes, a history of irregular eating, or pregnancy.
For those who consider breakfast as a staple meal, limiting or even skipping breakfast can help them lose weight. However, for those who place a high importance on lunch or dinner, skipping breakfast may not be effective, and they may even gain weight by eating more at lunch and dinner.
"There is no research that proves that eating and fasting at certain times will help us lose weight effectively. Weight loss depends on the amount of calories we take in being less than the amount of calories we burn every day," Dr. Duong shared.
What we eat is more important than when we eat it (except for dinner).
Skipping breakfast can affect your health
"In fact, skipping breakfast hardly affects the weight loss process. The foods we eat are more important than the time we eat. However, skipping breakfast can affect your health," said nutritionist Nguyen Thu Ha, Nam Sai Gon International General Hospital.
Breakfast is the first meal after a long sleep of 6-8 hours, so it is necessary for the body. The nutrients in this meal provide enough energy and nutrients to help the body start a new day of active activities. The habit of skipping breakfast causes nutritional deficiencies, seriously affecting the digestive system, causing the body to face many health problems.
"According to the physiological laws of the body, the stomach secretes gastric juice. If you don't eat breakfast, the pH of the stomach is very low, the acid increases, and you feel nauseous and uncomfortable. Eating breakfast is one of the methods to protect the stomach because alkaline foods help neutralize the acid in the stomach. When you eat and drink in moderation, you will feel comfortable," Dr. Ha analyzed.
Whole grain bread and oatmeal are nutritious, healthy options for breakfast.
How to keep breakfast but still lose weight healthily
According to Dr. Ha, by eating more protein in the morning, we will be less likely to get hungry again after an hour or constantly snack throughout the day. Specifically, any type of protein such as chicken, salmon, tuna, beef, tofu, soybeans or lentils are good for breakfast.
Eggs and Greek yogurt are also great sources of protein for breakfast. Whole grain bread, oatmeal or breakfast potatoes are also nutritious and healthy options for breakfast. Eat warm, easy-to-digest foods such as porridge or hot milk. It is best to eat dinner early, maintain a regular schedule of going to bed early, getting up early and having breakfast regularly.
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