Can intermittent fasting promote weight loss, or should you skip the most important meal of the day, the breakfast?
You heard your parents always say that breakfast is the most important meal of the day. You heard that right. According to the Journal of the American College of Cardiology, nearly 7,000 people surveyed for 20 years and found that those who didn’t eat breakfast had an increased risk of mortality from cardiovascular disease.
Intermittent fasting is now one of the most popular kinds of diet. It is a dietary pattern that cycles between periods of fasting and eating. You would “intermittently” eat during a short time of the day and fast for the rest of the day. It is also known as ‘16/8’ fasting as you eat during a specific 8-hour window and don’t eat for 16 hrs of the day. So what should you choose? Some say, choosing the morning breakfast depends more on your body, physiology, stress levels, goals, and a host of other factors while some say intermittent fasting is a miracle diet that can be healthy too. Let’s have a look at the benefits of intermittent fasting and morning breakfast.
Benefits of intermittent fasting
If you fast, you activate a spectrum of stress-response pathways- like NrF2 and AMPK. They help in cleaning out cellular junk and burn fat. Fasting, an exercise, is a type of stress. The right amount of fasting can be a “good stress” from which you can become better, stronger and healthier. But fasting too much and exercising too much can be harmful. To make this diet effective, you should:
- Your body’s ability to burn fat as fuel
- Get enough sleep
- Avoid excessive exercise
- Not overly stress
- Not pregnant or nursing
Promotes weight loss and fat loss
This is one of the main reasons why people fast. In a recent study by the Department of Public Health and Preventive Medicine, Australia said that skipping breakfast was associated with lower energy intake and less weight gain.
Another research published by PMC National Institutes of Health, USA, 34 resistance-trained men were studied for eight weeks. One group did a 16 hour daily fast. The others didn’t. The men who were fasting ate the same number of calories as the non-fasting control group. At the end of the study, the men who fasted had less fat mass than the other one. The reason is that it activates an enzyme called AMPK that boosts lipolysis and fatty acid oxidation for breaking down the fat. It also increases insulin sensitivity, which helps in regulating blood sugar and lowers the insulin level. Less insulin means less fat storage.
Improves cognitive function
Many people reported better brain function and mental clarity while fasting. The intermittent fasting has shown an increase of orexin-A (brain chemical related to alertness). They can increase the adrenaline levels and activate sympathetic nervous systems that make your brain more alert.
Boosting ketosis has shown an increase in mental performance in humans. It is now known that there are many benefits. Still, the work is different in each individual, According to various research, it’s best for those who are overweight or have metabolic issues. People with obesity have the most fat to burn, and it can be done by restricting their eating windows. If a person has type 2 diabetics, this could be a benefit because of increasing insulin sensitivity and fatty acid oxidation.
Benefits of eating in the morning
Intermittent fasting means skipping breakfast and eating your first meal around lunchtime. A healthy breakfast is a healthy protein which is the key to maintain your health.
“Breakfast is a must to supplement your body with essential nutrients,” says Toby Amidor, an award-winning nutrition expert and Wall Street Journal best-selling cookbook author of The Healthy Meal Prep Cookbook. She further added “ Amidor is all for breakfast. “I always support the idea of having breakfast to give your body the needed fuel to survie through the day.”
Below are the advantages-
- Better exercise performance
- Skipping your breakfast might make you feel weak and can hamper endurance throughout the day
- Sharp memory
- According to various studies, Healthy adults show a huge advantage in memory when consuming breakfast
- More nutrition intake
- Lower blood pressure and cortisol
Who should eat breakfast?
It is well known that fasting isn’t for everyone. Fasting can affect the body depending on the individuals. Here are some groups that shouldn’t skip breakfast:
Pregnant or Nursing: The nutrients shouldn’t be limited during pregnancy as the growing fetus needs it too.
Underweight: Being underweight is linked to a variety of conditions like anorexia, cardiovascular disease, neurological issues and decreased bone density. To increase the weight and necessary protein, It is important to eat breakfast, lunch and dinner every day.
Conclusion: Fasting or Eating Breakfast?
Both of them have their advantages, but due to the biological differences, eating breakfast which has many benefits as well may be more important for women than for men. However, the popularity of Intermittent fasting is increasing. It is important to have a well balanced healthy diet and find out what works best for you.
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