Skipping breakfast or food deprivation cannot sustain your weight and visceral fat loss program for the long term. One study suggests that the consumption of breakfast can even help lower the risk of weight gain in middle aged and older men. Not eating meals, may have the same result as fasting, but what if you haven’t handled your fast well? Do you know the immediate effects of food deprivation and what it can do to make you gain more weight quickly?
Many women prefer not to eat breakfast with the hope they lose weight fast. None of these women are aware how fasting impacts their body systems. And if even they feel dizzy and different after a few days of skipping meals, they are still fine with that, because their only focus is losing weight fast! Here is the thing…
To function well, your body and brain require a steady supply of food and nutrients. Following food restrictions and depriving your body of food at any longer time can slow down your metabolism, as well as put you at risks for more fat storage and ketosis.
Evidences from several studies demonstrated how children increased their risks of being overweight and obese when they skipped breakfast. Can eating breakfast help control weight? The answer is yes, if you eat a healthy breakfast and not just a quick fix meal.
Take note of what was emphasized – a healthy breakfast! You should know how the food you feed to your body affects you and your body shape up goals. Losing weight is not just about food deprivation, but it can be more about food nutrition and portions, and fitness routine exercises.
A study published in 2012 under the topic Biological Psychology showed that a 24 hour food deprivation has caused 20 healthy women to not only experience an increase of their appetite cravings, but also being acutely aware of their hunger.
Another study of 103 female undergraduate students were chocolate deprived and found to consume more chocolate food than did the vanilla deprived group. Converging measures of craving indicate that deprivation causes craving and overeating, but primarily in restrained eaters.
Food cravings are extremely common. Cravings are hedonic responses to food, characterized by their intensity and their specificity. Based on the two studies, you should not deprive yourself of some nice treats. Treats are treats, does not happen every day, right?
What is the best way to beat carbohydrate and sugar cravings? The best way is not to eat and avoid eating sugar and processed carbohydrates. When you eat a lot of carbohydrates, there is a very high tendency that you experience hunger easily, and much worse, crave for more of these sugar and carbohydrates, which is one of the reasons, most women failed to lose weight even if they skip breakfast.
Processed means they are essentially predigested and chemically broken down into easy-to-digest particles. At present, most manufacturers and advertisers refer to them as refined carbohydrates or refined foods. Take note of the terminology as they evolved over time, or you might get mistaken buying one of those refined food products displayed on the grocery shelves.
The more processed the carbohydrate, the more rapidly it is broken down and absorbed, which may result in blood sugar spikes and insulin surges. Eating sugars and carbohydrates to quiet a carbohydrate craving is like giving a bratty child a lollipop to shut him up.
Why diet restrictions often fail? Self-control is a totally different matter from controlling what your body hormone ghrelin craves. A study reported that the implementation of a strategy dieting to reduce body weight often fails, because it causes food cravings that lead to bingeing and weight regain.
The restriction and what it does to the body made food the salient reinforcer for compulsive eating and obesity risk. The human body’s powerful neural systems have programmed the brain to ensure that food intake and eating behaviors regulate the caloric balance.
This explains the excessive food intake, which is more of a dysfunction in the reward circuitry than by a dysfunction of the homeostatic mechanisms that control feeding habits. Remember, what we have mentioned earlier about eating a healthy breakfast, or a healthy meal for that matter. That is very important in any topic related to dieting and fasting.
Both human and nonhuman studies have supported the hypothesis that the brain’s reward circuitry may be dysregulated in cases of obesity, disordered eating, anorexia nervosa, and more recently, the food addiction. How do you evaluate the effects of fast food on you?
Food cravings are intense desires for food. They are different from hunger, which is driven by the physiological need to eat. Food cravings are more related to appetite, which is driven by the psychological need to eat. What state are you now? I bet, you haven’t quite differentiated these two yet, have you?
Food cravings may be specific, marked by desires for certain foods, such as French fries or chocolate. It can also be general, marked by desires for the specific sensory characteristics of foods, such as taste or texture.
Now, let us explain how food deprivation links to our brain. The hypothalamus is a region of the brain that controls satiety or satisfaction. When the nutrients in the bloodstream are low, then a person is cued through a complex system of neurological and hormonal responses to replace these nutrients.
When a person goes on an extreme weight reduction diet and severely limit calories by not eating breakfast at all, the person may crave high calorie foods, because of a very limited diet. Chemicals, medical conditions and other factors may throw off this balance.
As you can see, the concept of food cravings is extremely complex and closely linked to the psychological and physiological needs of the person to eat. The human population makes several food and beverage choices every day, and thanks to the innovation of our global food supply, not all of them are healthy.
People nowadays prefer to eat food that is easily available to match their fast paced lifestyles. Sadly, we live in a busy world that keeps getting busier. Do you still find time to cook your food at home? Finding food when you are hungry and in a rush can be tricky and may put you at risk for gaining more weight.
Convenience and fast foods are fairly economical, handy and tasty. But the foods and beverages that give instant gratification often comes at a cost: more calories, fat, salt, and sugar. Fast foods are rapidly creeping into the cuisines of family meal due to convenience. How’s your cholesterol going?
Why eating breakfast is important to you?
Have you ever wondered why eating breakfast is important in your weight and visceral fat loss goals? If you have read the explanation earlier in this article, you may already have a hint why you need to eat breakfast.
An anti aging diet that does not include counting your calories is putting you at a greater health risk. Not eating your breakfast is definitely not the way to lose fat. Don’t you know that eating breakfast is very important in maintaining your bodily functions and energy for the day?
The homeostatic regulation of the body weight system can be more easily challenge by imposing an energy deficit and observing the feeding response. In a study of eating disordered patients that eliminated breakfast and lunch made no difference to the amount of food consumed at the end of the day. Again, the effect of the deprivation was apparent in the hunger and satiety ratings, but was not expressed as a change in food intake.
Deprivation was positively associated with breakfast skipping and the consumption of unhealthy items for breakfast, such as sweet snacks, crisps and many more. Deprivation was significantly inversely associated with attitudes towards eating breakfast.
We have all been there. In an effort to drop a few pounds fast, skipping meals, especially breakfast has been the easiest and the most tempting strategy to do. However, have you thought about what it can do to your blood sugar level, and how this impact on your blood sugar level may result in weight gain instead of weight loss?
Skipping breakfast is not the key to weight loss, but eating a healthy diet is. In the old days, diet would mean a lot of restrictions and not eating anymore. Well, the experts would always tell you to consider healthy eating and to count your calories instead of fasting.
How important is insulin management to you? Without a steady supply of nutrients, your intellectual and emotional reasoning changes. Worse, you become moody and irritable.
Keep the meal skipping thing up and your body might turn to your muscles as a fuel source instead of getting from your storage of fat. This further sinks your metabolism and saps your strength.
Skipping breakfast or any other meal can take a toll on your system. It conspires against you and set you up for a slower metabolism, plus crazy hunger pangs that are tough to resist giving in to.
The smart strategy? Eat breakfast. Eat with a high quality, nutrient rich food for your meal. Start planning your anti aging diet meal plan.
Breakfast stops the fasting. Break the fast and lose weight by eating breakfast. Huh fasting? When you are sleeping at night, your body undergoes a fast.
How did this happen? Fasting induces nocturnal hypothermia in animals and food deprivation in general tends to increase vigilance. With an empty belly, the human body tends to be alert for feeding opportunities and go into an energy conservation mode at the times it is awake.
Have you ever thought about fasting when you’re sleeping? Your body goes into a fasting mode while you sleep. Of course, you cannot eat when you are sleeping!
When your body detects a significant drop in food intake, it immediately looks to your muscles for extra energy. This means being potentially thinner, but weaker and flabbier.
Now, the amount of lean muscle in your body is one of the key influences on your metabolic rate, which is the speed at which you burn calories. The more lean muscle you have, the better your body is at burning fuel. The less you have, the slower your metabolism.
What I am trying to say is that, when you fast during sleep, you should replenish the nutrients when you wake up. The concept is as simple as that. Not eating your breakfast can make your body scavenge your muscles, which can make you fat instead of slim!
The idea of losing your muscle mass because of your choice to skip a meal can be damaging to your pocket and your health. You do not want to end up in your nearest accessible clinic, do you?
Eating breakfast helps you perform better in school or at work because you have better focus, eye-hand coordination, and problem solving skills.
Eating breakfast helps you manage your eating behavior because it reduces hunger and cravings throughout the day.
Eating breakfast is best for weight control because it helps you make wise food choices later in the day, thus making you better able to balance your calories with exercise.
Several studies have linked breakfast to weight loss and better weight management because it helps you eat meals that are not loaded with fat and calories but mainly protein or whole grains. A healthy lifestyle starts by eating a healthy breakfast. Get a good body going with a good nutrition when your day starts!
You will surely experience reduced hunger, fewer cravings, better mood, higher energy levels, more restful sleep, and enhanced mental alertness. Go blame yourself for not getting that promotion, because you haven’t answered a simple question, “What is your proposed strategy for the new project?” Grrrr!
Weight loss while sleeping is too good to be true, but research shows that if you do not have enough 8 hours sleep a day, you are bound to gain weight. Lack of sleep or losing sleep can lead to weight gain.
Here is one interesting study you might want to consider. Instead of skipping breakfast, you can do the 5pm to 9am fasting. It means not eating anything after 5pm until 9am the next day. This seems to be easier.
You get to eat 3 good meals a day, but nothing from 5pm to 9am. In a rat study published in the Cell Metabolism journal, suggests that mice who fast for 16 hours turned out to be leaner and slimmer.
By simply extending the nighttime fast is a cheap and easy weight loss approach. Cut the work of weight loss by simply fasting at night when you sleep.
Losing weight is not your full time profession, but it is seen as an investment in your future. You need an effective strategy that is efficient enough and doesn’t waste your time and energy, especially the muscles.
By extending your natural nightly fast a few hours before bed and a couple of hours in the morning, you create a time restricted eating pattern that encourages your body to burn fat without the need for strict dieting during the day.
A series of studies conducted by the San Diego Salk institute for Biological Studies found that restricting eating times for mice has prevented obesity and the health problems that come with it, like diabetes, fatty liver, and other metabolic problems.
This 12 hour or 16 hour window of no eating can be good for you, provided that you eat a healthy breakfast. Remember, whatever you do, nutrition is still needed for optimal health. Until now, skipping meals and not eating hasn’t replaced the role of nutrition in making you fit and slim.
If you eat carbs too often, your body becomes resistant to insulin, so the sugar you ate at dinner just sits there in your blood. Your body responds by pumping out even more insulin.
This high insulin state blocks your body’s ability to burn fat, so an insulin-resistant body is a poor fat-burner.
One theory as to why fasting at night and then through the night works is because it follows the body’s natural circadian rhythm. With your body’s natural active-rest cycles in mind, it’s helpful to start your fast three hours before your usual bedtime.
Do you typically close your eyes at 10:30pm? Then your fast starts at 7:30pm and goes until at least 7:30am. When you fast at night, it gives your body time to burn off all of the sugar in storage. So, you burn fat as you sleep because it’s the only fuel available.
Let us talk again about what happens to your body when you sleep, so eating breakfast would really sink into your consciousness. You already fast overnight while you slept.
Skipping breakfast could put you at risk of an imbalanced blood sugar and insulin output. In addition, the weight control information network reported that not eating breakfast could make you potentially overeat throughout the day.
Eating breakfast curbs your midday cravings and helps you maintain a healthy weight. Eating breakfast lowers the risk of obesity and high blood pressure.
Eating breakfast boosts your metabolism and increases your energy for the day. The British Journal of Nutrition suggests that energy is reduced and physical levels declined when an individual skips breakfast.
Fasting for 12 hours or more at night restores insulin sensitivity and makes you a better fat burner. Young female adults who consistently skip breakfast were seen to have more menstrual irregularities. Furthermore, they are likely to suffer consistently from constipation.
According to the American Journal of Clinical Nutrition, missing even one breakfast each week increases your risk of type 2 diabetes by 20%. This finding was supported by the study conducted by researchers of the Harvard University School of Public Health.
OMG, and to think most of us perceived breakfast as a good way to end our fat storage! Your digestive system is programmed to be more efficient during the day and rest at night. When your digestive system is resting, the door to fat burning is opened.
The circadian rhythm also regulates the function of many genes that influence metabolism. Fasting at night allows your body to follow its natural cycle, further enhancing your fat-burning potential.
Not eating breakfast extends the fasting, which is not good for your muscles. Remember, it is important to break the fast in the morning, because your insulin level has already dropped in the morning.
This means having a lunch or a brunch later could make your insulin likely to spike, and then crash again. Over time, the human body may build up insulin resistance because of the constant flux of insulin levels, which oftentimes leads to a type 2 diabetes.
Stick to a good breakfast schedule. Eat in an hour or two upon waking up. Having just coffee or tea alone won’t cut the fast!
Skipping breakfast is very common among busy professionals and even those who think it is an effective way to lose weight. Is the no breakfast diet working for you?
Do you really believe that skipping breakfast could effectively make you lose weight? There are many ways you can screw your weight loss goals and one of them is skipping breakfast.
Experts have been telling you time and time again that skipping breakfast is never encouraged when you develop your healthy diet meal plan because it could put you at greater risk of being obese and you will find it more difficult for you to lose weight.
What about midnight snacks? If you have a midnight snack, and then eat breakfast at 8am, your body is still running on sugar, and your fat storage goes untouched. So, don’t even think about it!
Fasting at night allows your body to tap into stored body fat for energy. In addition, it is never good for the body to eat 3 hours before you go to bed. I hope you remember our article about gut bacteria and digestion.
The first night you sleep for 8 hours, you are already down by 2 pounds (quoted from Caroline Apovian, director of nutrition and weight management at Boston Medical Center). However, the 2 pounds you lost are just water and not fat because you are in the state of fasting.
Take note, only water and not the visceral fat. I am sure you are targeting that little bulge in your stomach and back shoulders. So, eat breakfast, break the fast, and lose the weight.
Could a high protein breakfast help you lose weight?
A high protein breakfast could make you feel fuller throughout the day. Researchers from the University of Missouri suggests that a protein packed breakfast may help prevent obesity.
In this study, they found that eating a high protein meal influences the ghrelin, hunger stimulating hormones. There was a significant drop of the ghrelin and an elevation of the PYY, satiety stimulating hormone.
If you prefer a low protein breakfast, it will influence the ghrelin and PYY briefly, but its effects were seen to wear off quickly. Eating a high protein food impacts the hormonal levels of your body for much longer.
How much protein is good for breakfast? Eating 35 grams or more of protein at breakfast helps control appetite throughout the day.
Several studies related to obesity management and weight control have demonstrated how certain foods can affect your body during the day. Eating breakfast with protein impacts the gastrointestinal hormones.
The GI will message the brain when you feel full. As a response, the brain will correspondingly adjust your appetite and satiety. The protein has been proven to keep you fuller than carbs and sugar.
Feeling fuller helps you make better food choices all through the course of the day. Some studies found that individuals who do not eat breakfast also do not favor eating fruits and vegetables, which leads to lack of nutrients and results in weight gain.
A high protein breakfast can help fuel metabolism. Eating protein during breakfast optimizes your brain’s ability to send messages and signal the rest of your body.
Researchers found a high protein breakfast can help lower the brain activity for food motivation or hunger. I suggest you start to rethink your lifestyle, develop a healthy diet meal plan, count your calories, and start losing weight properly!
Hunger causes obesity
Is it the food or the hunger that’s making you fat? What are the key issues that relate hunger to obesity? Hunger and obesity can be a consequence of lack of access to nutritious food.
A low income household results in eating cheaper, unhealthy food. With high levels of stress and poor access to a good nutrition, low income households are forced to manage their limited resources, which results in obesity. The sad truth is that poverty can make you hungry and obese.
Why hunger causes obesity? Mothers who tend to sacrifice their own nutrition for their children find themselves in a feast or famine situation.
Food deprivation causes food preoccupation, and at times, make an individual overeat when they have adequate food. To protect the family from hunger, low income women buy less expensive energy dense food.
How does your body respond or can even keep you alive when you are starving or in a famine state? During prolonged low energy intake, the human body, as long as water is available, undergoes through a successive series of metabolic modes.
When food is scarce, it re-allocate resources to prepare the body for an extended period of famine. After six hours without food, your body enters into a state of ketosis.
Just think of the time you slept and then, you wake up and skip breakfast. Where do you think you are heading?
Starvation makes you fat! I repeat, starving your body can make you fat.
Too few calorie consumption, reduces your energy, and slows your metabolism. Eating too little prevents your body from losing weight and instead, cause you to gain weight.
For women, they should not consume less than 1,200 calories daily. For men, they should not consume less than 1,800 calories per day.
The best way to live right is to eat right. Develop a well-balanced, nutritious, healthy diet meal plan and do not skip breakfast.
Eating breakfast can set you on the right track to losing weight with an increased energy. It is easier to fix breakfast than visceral fat and I mean what I just said.
Appleby, M. (n.d.). What are the benefits of lots of protein in the morning?
Baron, D. (2015). Clinical psychiatry: Recent advances and future directions. New York: Elsevier.
Breene, S. (2013). Eating a high protein breakfast helps with weight regulation.
Huffington Post (2013). The overnight diet: New weight loss plan touts sleep, fasting.
Marcus, J. B. (2013). Culinary nutrition: the science and practice of healthy cooking. New York: Elsevier.
Stamping out hunger and obesity. Harvard School of Public Health.
WebMD. The many benefits of breakfast.
Eating breakfast is the best way to break the fast and control your insulin levels. When you eat a healthy breakfast, you provide your body with the right energy and nutrients to tackle the stress and activity for the day. Not eating breakfast and not sleeping for at least 8 hours in the night can make you gain weight. To lose weight fast, you can follow the 16 hour window fast every night from 5pm to 9am. Do not eat anything between 5pm and 9am, so you fast every day and become more fit and slim.