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szdaily -> Lifestyle -> 
Is breakfast really the most important meal?
    2016-04-08  08:53    Shenzhen Daily

    BREAKFAST is the most important meal of the day — really?

    Maybe not as important as people say, according to the latest results from a three-year project by researchers in Britain. The Bath Breakfast Project is being heralded as offering the most comprehensive insights into breakfast eating and its impact on the body.

    “I was surprised by how little we know about breakfast. More than any other area of nutrition, the difference between what everyone thinks we know and what we actually know is vast,” says lead researcher Dr. James Betts at the University of Bath who last year was awarded the Cuthbertson Medal by the Nutrition Society for his work.

    Betts says we need to personalize our nutrition. By “personalized,” he means that what you eat is dependent on what you do during your day.

    If you wake up in the morning and you aren’t hungry and you know you will be sedentary for much of the day, then he questions the value of consuming unnecessary calories. But if you know you will be playing sport or exercising later, then it may make good sense to have breakfast even if you don’t feel like it because you might need the energy later.

    A person — depending on size — uses up about a calorie a minute in a sedentary state. Given that there are 1,440 minutes in a day, that explains why the average resting metabolic rate is about 1,500 calories a day.

    While most people think they only start expending calories when they are exercising, Betts notes you can actually clock up a large energy expenditure just by exchanging sedentary activity for very low-level lifestyle activity.

    Eating breakfast causes obese people to be more active, according to a recent report by the Bath researchers published in the American Journal of Clinical Nutrition. The study analyzed the links between breakfast and health for people classed as obese, comparing the results from a fasting group with a breakfasting group.

    The key insight: Eating breakfast did not make obese people lose weight, but did result in more physical activity in the morning and reduced food intake later in the day, meaning that both groups ate similar amounts overall.

    The message from this, the researchers say, is that increasing activity is one of the most important ways to improve health in our increasingly sedentary population.

    Another commonly held belief is that breakfast helps kick-start your metabolism. Betts disagrees, saying the impact is minimal — data shows a difference of three to 10 calories in resting metabolism.

    There is a slight increase in metabolism directly after a meal — known as dietary-induced thermogenesis — which Betts says is predictable, with most people expending 10 percent of the calories received from the food.

    He believes the solution to obesity lies in looking at both sides of the equation: calories in and calories out. This is because of the body’s compensatory mechanisms, whereby if you eat more or less your body will naturally do more or less. Equally, if someone is prescribed two hours exercise on a treadmill each day, they will naturally compensate by eating more.

    So should we be eating breakfast or not? It really depends on the individual and what they want to achieve. If weight loss is your goal, there is little evidence in the research to suggest that eating breakfast or skipping it will matter.

    However, based on the markers of a healthy lifestyle such as being more active and controlling blood sugar levels, there is evidence that eating breakfast may help.

    “If you have breakfast, take advantage of the fact that you will be more active. And if you’re fasting, be aware that you are naturally going to be less active and try and cut corners where you can,” says Betts.(SD-Agencies)

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