Does skipping breakfast make you fat and harmful to your health? A weight loss doctor teaches you whether to eat right or not

Modern people are under great work pressure and busy lives, and most of them go out early and come back late. In order to prolong the sleep time, or because they want to stay in bed in the morning or are too busy, many office workers, who are in a hurry, often choose to skip breakfast and eat at noon. But do you know? Skipping breakfast not only makes people hungry and lack of energy, but in the long run it is also the culprit for overeating, obesity, gallstones and other diseases! Weight loss doctors say that if people want to get rid of obesity, they might as well start by developing the habit of eating breakfast and eating the right breakfast.

Is skipping breakfast bad for your health? Risk of gallstones and obesity

Why does skipping breakfast make you fat and harm your health? Dr. Huang Zhikun, director of the International Metabolic and Physical Medicine Center of the China Medical University Hospital, said that in addition to what the public knows, after a long sleep, the stagnant gallbladder will contract and discharge bile into the intestines to help digest food after eating when you wake up in the morning. For those who do not have the habit of eating breakfast for a long time, bile cannot be excreted through food, so it is easy for bile to accumulate and form crystals in the gallbladder, increasing the risk of gallstones. Such eating habits are one of the key factors that lead to obesity in the future!

According to a survey on the relationship between eating habits and obesity conducted by the University of Massachusetts Medical School, after analyzing the eating habits of 499 participants over a one-year study, the results showed that skipping breakfast in the morning was significantly correlated with obesity. Research survey data shows that people who often skip breakfast (75% did not eat breakfast during the test period) have a 4.5 times higher risk of obesity than those who have a regular breakfast habit (95% ate breakfast during the test period).

Want to get rid of obesity problem? Start by eating breakfast on time!

As for why such a result occurred, Dr. Huang Zhikun pointed out that this can be mainly discussed from two facial features. First, the operation of human physiological functions cannot be controlled by human will. Instead, it is closely related to the hypothalamus under the cerebral cortex, which controls appetite, emotions, and all basic desires.

Once you skip breakfast, the hypothalamus in the brain that controls appetite will send a signal to the body to store energy, causing people to unconsciously eat more at the next meal! Therefore, people who do not have the habit of eating breakfast will consume much more calories at lunch and dinner than those who eat breakfast regularly, which will naturally lead to obesity problems.

Secondly, because the human body's physiological operations start at sunrise and rest at sunset, the human body's basal metabolic rate is actually best during the day. Therefore, most of the food you eat for breakfast will be directly used for muscle activity and brain function, and it is not easy to form fat accumulation in the body.

At dinner time, the opposite is true. At this time, the body's metabolism slows down, and when food is eaten, it cannot be used up but is instead stored as fat. In other words, eating the same thing for dinner and breakfast will have different results. The calories from breakfast will be used up, the calories from dinner will be put away, and you will eat more. This is why skipping breakfast can make you fat.

The first meal after waking up is "breakfast"? The doctor said so!

In addition to explaining in detail the impact of skipping breakfast on human health, Dr. Huang Zhikun also specifically addressed the public's common questions: "What counts as breakfast? Eating right after waking up? Does brunch count?" He pointed out that in fact there is no mandatory regulation in the medical community on what time breakfast should be eaten. Instead, it is recommended that people follow the body's biological clock (physiological response).

In fact, the reason why the human body feels hungry is mainly related to the gastrointestinal hormone "ghrelin" released from the upper stomach. When ghrelin is secreted in large quantities, it will activate the hypothalamus in the human brain, causing a feeling of hunger and stimulating the body's desire to eat. At the same time, it increases the storage of fat cells.

As for, how is ghrelin secreted? According to a study conducted by David E. Cummimg, a professor at the University of Washington, on the secretion of ghrelin in the human body over a 24-hour period, the peak periods of ghrelin are 8 a.m., 12 noon, 7 p.m., and around 1 a.m.

When ghrelin rises along with the biological clock, people do not eat, which breaks the balance between ghrelin and the brain, causing people to eat more at the next meal unconsciously. Therefore, it is generally recommended to eat breakfast according to your biological clock, or try to eat within 1 to 2 hours after getting up.

Eat to get a standard body shape ~ Weight loss doctor reveals breakfast, lunch and dinner diet

Although if you want to stay away from obesity, it is very important to develop the habit of eating breakfast! But how should we eat a healthy and nutritionally balanced breakfast, and how should we distribute the three meals? Let us ask Dr. Huang Zhikun, who is also the founder of the Taiwan Weight Loss Support Education Association, to share how he supplements nutrition and maintains his body shape while busy seeing patients!

He stressed that in addition to keeping in mind the principle of balanced intake of six major food categories for the three daily meals, it is also recommended to have high-quality protein at breakfast time as a good source of energy and strength for the day. For example, eggs, tuna, grilled chicken, and unsweetened soy milk are all good sources.

★Breakfast: Tuna or chicken sandwich + low-fat milk or sugar-free soy milk.

★Lunch: Choose commercial bento or buffet, try to choose white meat such as chicken and fish, with 3 kinds of green vegetables, or brown rice or whole grain rice.

★Dinner: 2 dishes + 1 soup (clear soup) + 1 meat (mainly white meat such as chicken and fish, avoid the fat part of pork) + brown rice or whole grain rice.

Tips:

1. Eat less fried food.

2. Water replenishment should be mainly in the form of boiled water. If you really want to drink it, it is best to choose sugar-free water.