How good does the short-term pride feel of skipping a meal in order to see results on the scale as quickly as possible?
Simply skipping a meal seems like the easiest trick in the world to be to lose weight fast. The principle is also known under the terms Breakfast or Dinner Cancelling.
The conclusion that you should eat fewer calories and lose weight as a result is not wrong.
But skipping an entire meal can, according to a study by the Japanese Osaka University even more likely to lead to weight gain.
How is meal skipping related to weight gain?
The scientific team studied 17,573 male and 8860 female students between 2007 and 2015 On average, the participants were examined and interviewed between two and four years of their study time.
The researchers also recorded environmental factors such as sleeping habits, Smoking, Meals and Alcohol Consumption.
They came to the conclusion that students who skipped certain meals were more likely to gain weight — even had a greater risk of being overweight.
Picture gallery: The 10 basics of a healthy diet
Many skip breakfastThis correlation was clearest among the students who ‘always’ or ‘occasionally’ Skipped dinner: 10.7 and 14.7 percent of the male students gained weight, while the female students did so at 16.9 and almost 23 percent.
However, it was also noticeable that these group tended to be older and generally had more weight.
Among the students who breakfast or skipped lunch, this connection could not be determined.
Healthy dinner is a must for the majority
The researchers saw two main reasons for this.
On the one hand, skipping dinner could lead to an increased feeling of hunger the next day, which is why the participants overcompensated for the calories from other meals. A study from Brazil also provided similar results.
On the other hand, the omitted Many of the participants lost important nutrients at dinner due to a lack of vegetables, which in other studies also led to weight gain in the long term.
Reading tip
Calorie turnover is more important than individual mealsBasically, if you consume more calories than you take in, you lose weight .
Especially in the long-term perspective, it is more about the quality of the meals and the overall Calorie requirement than mainly missing a meal.
The results of the study should also be viewed with caution because overall only a few subjects missed meals, which is why the results are only partially representative.
FIT FOR FUN Conclusion
FIT FOR FUN
Which method is better – breakfast or dinner canceling? FIT FOR FUN nutritionist Andra Schmidt classifies the study situation:
“Very clear and concise: None and yet both methods equally. The answer may sober you up. But it really varies from person to person. Depending on how your metabolism works, how your everyday life is structured, your eating habits or what your social activities look like.
In general, however, it can be said that one way or another, a longer fasting phase of twelve to 16 hours already has a positive effect on lipid metabolism, cell regeneration (also known as autophagy) or intestinal health.
Researchers from Harvard found, for example, in 2013 in a 20-week Weight loss study with overweight participants found that “late eaters” lost less weight than “early eaters”. As you can see: the opposite result as the previously presented study.
The team realized that starting the fasting phase earlier is more favorable for the metabolism. Abstinence in the evening has a positive effect on hormone production, overnight somatropin and melatonin increasingly distributed, which are responsible for optimal regeneration.
But if the last meal should be taken around 4 p.m., it is of course clear that night owls in particular should be 21 or 22 at the latest sneak around the fridge. Especially if you didn’t eat a balanced and nutritious diet during the day. Because a nutrient deficiency in combination with stress encourages food cravings – hello, chocolate, chips and pizza.
Also with intermittent fasting it is important to Basal Metabolic Rate and Total Metabolic Rate to keep an eye on.
My personal advice: If you want to do intermittent fasting, you should listen to yourself and take a close look at your everyday life. What makes you feel good, what triggers internal stress?
It doesn’t matter whether it’s twelve or 16 hours, breakfast or dinner canceling – the magic word is “Intuitive Intermittent Fasting“.
Sources
Yamamoto, R. et al. (2021): Study which conclusions can be drawn about obesity by skipping meals, retrieved on January 14, 2022: https://www.mdpi.com/2072-6643/13/1/271/htm#B23-nutrients -13-00271
Batista-Jorge, G. et al. (2016): Nutritional Status Associated to Skipping Breakfast in Brazilian Health Service Patients, accessed 14.01.2022: https://www.karger.com/Article/Abstract/447363
SK Gao, SA Beresford et al. (2008): Modifications to the Healthy Eating Index and its ability to predict obesity, retrieved on January 26, 2021: https://academic.oup.com/ajcn/article/88/1/64/4648789?login=true
Garaulet, M. et al. (2013): Timing of food intake predicts weight loss effectiveness, retrieved on January 14, 2022: https://pubmed.ncbi.nlm.nih.gov/23357955/
Note: This article has been indexed to our site. We do not claim legitimacy, ownership or copyright of any of the content above. To see the article at original source Click Here
Basically, if you consume more calories than you take in, you lose weight .
Especially in the long-term perspective, it is more about the quality of the meals and the overall Calorie requirement than mainly missing a meal.
The results of the study should also be viewed with caution because overall only a few subjects missed meals, which is why the results are only partially representative.
FIT FOR FUN ConclusionFIT FOR FUN
Which method is better – breakfast or dinner canceling? FIT FOR FUN nutritionist Andra Schmidt classifies the study situation:
“Very clear and concise: None and yet both methods equally. The answer may sober you up. But it really varies from person to person. Depending on how your metabolism works, how your everyday life is structured, your eating habits or what your social activities look like.
In general, however, it can be said that one way or another, a longer fasting phase of twelve to 16 hours already has a positive effect on lipid metabolism, cell regeneration (also known as autophagy) or intestinal health.
Researchers from Harvard found, for example, in 2013 in a 20-week Weight loss study with overweight participants found that “late eaters” lost less weight than “early eaters”. As you can see: the opposite result as the previously presented study.
The team realized that starting the fasting phase earlier is more favorable for the metabolism. Abstinence in the evening has a positive effect on hormone production, overnight somatropin and melatonin increasingly distributed, which are responsible for optimal regeneration.
But if the last meal should be taken around 4 p.m., it is of course clear that night owls in particular should be 21 or 22 at the latest sneak around the fridge. Especially if you didn’t eat a balanced and nutritious diet during the day. Because a nutrient deficiency in combination with stress encourages food cravings – hello, chocolate, chips and pizza.
Also with intermittent fasting it is important to Basal Metabolic Rate and Total Metabolic Rate to keep an eye on.
My personal advice: If you want to do intermittent fasting, you should listen to yourself and take a close look at your everyday life. What makes you feel good, what triggers internal stress?
It doesn’t matter whether it’s twelve or 16 hours, breakfast or dinner canceling – the magic word is “Intuitive Intermittent Fasting“.
Sources
Yamamoto, R. et al. (2021): Study which conclusions can be drawn about obesity by skipping meals, retrieved on January 14, 2022: https://www.mdpi.com/2072-6643/13/1/271/htm#B23-nutrients -13-00271
Batista-Jorge, G. et al. (2016): Nutritional Status Associated to Skipping Breakfast in Brazilian Health Service Patients, accessed 14.01.2022: https://www.karger.com/Article/Abstract/447363
SK Gao, SA Beresford et al. (2008): Modifications to the Healthy Eating Index and its ability to predict obesity, retrieved on January 26, 2021: https://academic.oup.com/ajcn/article/88/1/64/4648789?login=true
Garaulet, M. et al. (2013): Timing of food intake predicts weight loss effectiveness, retrieved on January 14, 2022: https://pubmed.ncbi.nlm.nih.gov/23357955/
Note: This article has been indexed to our site. We do not claim legitimacy, ownership or copyright of any of the content above. To see the article at original source Click Here
FIT FOR FUN
Which method is better – breakfast or dinner canceling? FIT FOR FUN nutritionist Andra Schmidt classifies the study situation:
“Very clear and concise: None and yet both methods equally. The answer may sober you up. But it really varies from person to person. Depending on how your metabolism works, how your everyday life is structured, your eating habits or what your social activities look like.
In general, however, it can be said that one way or another, a longer fasting phase of twelve to 16 hours already has a positive effect on lipid metabolism, cell regeneration (also known as autophagy) or intestinal health.
Researchers from Harvard found, for example, in 2013 in a 20-week Weight loss study with overweight participants found that “late eaters” lost less weight than “early eaters”. As you can see: the opposite result as the previously presented study.
The team realized that starting the fasting phase earlier is more favorable for the metabolism. Abstinence in the evening has a positive effect on hormone production, overnight somatropin and melatonin increasingly distributed, which are responsible for optimal regeneration.
But if the last meal should be taken around 4 p.m., it is of course clear that night owls in particular should be 21 or 22 at the latest sneak around the fridge. Especially if you didn’t eat a balanced and nutritious diet during the day. Because a nutrient deficiency in combination with stress encourages food cravings – hello, chocolate, chips and pizza.
Also with intermittent fasting it is important to Basal Metabolic Rate and Total Metabolic Rate to keep an eye on.
My personal advice: If you want to do intermittent fasting, you should listen to yourself and take a close look at your everyday life. What makes you feel good, what triggers internal stress?
It doesn’t matter whether it’s twelve or 16 hours, breakfast or dinner canceling – the magic word is “Intuitive Intermittent Fasting“.
Sources
Yamamoto, R. et al. (2021): Study which conclusions can be drawn about obesity by skipping meals, retrieved on January 14, 2022: https://www.mdpi.com/2072-6643/13/1/271/htm#B23-nutrients -13-00271
Batista-Jorge, G. et al. (2016): Nutritional Status Associated to Skipping Breakfast in Brazilian Health Service Patients, accessed 14.01.2022: https://www.karger.com/Article/Abstract/447363
SK Gao, SA Beresford et al. (2008): Modifications to the Healthy Eating Index and its ability to predict obesity, retrieved on January 26, 2021: https://academic.oup.com/ajcn/article/88/1/64/4648789?login=true
Garaulet, M. et al. (2013): Timing of food intake predicts weight loss effectiveness, retrieved on January 14, 2022: https://pubmed.ncbi.nlm.nih.gov/23357955/
Note: This article has been indexed to our site. We do not claim legitimacy, ownership or copyright of any of the content above. To see the article at original source Click Here
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