Eating a large breakfast can help you DOUBLE the amount of calories ‘because it stimulates the metabolism more than a large dinner’
- A large breakfast could be the key to weight loss, researchers in Germany said
- Their study found that filling in the morning promotes a metabolism process
- Diet-induced thermogenesis was found to be twice as high in breakfast eaters
- A low-calorie breakfast on the other hand increases the appetite, especially for sweets
If you eat a large breakfast, you can burn twice the calories than if you eat a larger meal at dinner.
It could be the key to lose weight and at the same time keep blood sugar levels stable, researchers from the University of Lübeck in Germany said.
Their study found that morning filling stimulates a metabolism process known as diet-induced thermogenesis (DIT).
THIS refers to the number of calories the body uses to heat the body and digest food. It turned out to be twice as high for those who ate more at breakfast than at dinner.
On the other hand, a low-calorie breakfast increases appetite, especially for sweets, the researchers said.
Eating a large breakfast can help you burn twice the calories than if you eat a larger meal during dinner, a study at the University of Lübeck in Germany suggests
The findings published in the Journal of Clinical Endocrinology and Metabolism were based on a laboratory experiment of 16 men.
One day they consumed a breakfast with a low and high calorie content – and then vice versa on another.
THIS was 2.5 times higher when the high-calorie meal was eaten in the morning than in the evening.
THIS is the way of heating the body to support digestion and the transport of blood during eating. Different foods and meal times influence how many calories the body uses to do it.
The study also showed that blood sugar levels and insulin concentrations caused by eating a meal decreased after breakfast, but not so much after dinner.
WHAT IS DIET-INDUCED THERMOGENIC SEE?
Diet-induced thermogenesis is when the body produces heat after eating, also called the thermal effect of food.
After eating, the body uses more energy for a few hours to support digestion, the transport of blood and the absorption of nutrients.
How much THIS is required depends on the size of the meal and the time of day when it is eaten. Some foods require more thermal response than others, studies have shown.
It is thought that thermal activity helps with weight loss, because it is a measure of how well the metabolism works.
There are indications that obese people have a lower DIT response, suggesting that they carry more weight because their DIT or metabolism is muffled.
The results also showed that eating a low-calorie breakfast caused a sweet appetite with a higher appetite.
This suggests that those who store all their calories before the end of the day may be confronted with consequences because they eat more.
Corresponding author Juliane Richter said: “Our results show that a meal eaten before breakfast – regardless of the amount of calories it contains – causes twice as high diet-induced thermogenesis as the same meal consumed before dinner.
“This finding is important for all people because it underlines the value of eating enough at breakfast.”
The study contributes to the increasing evidence that the best way to lose weight is to eat your largest meal in the morning – and your smallest in the evening.
Dr. Richter, a neurobiologist at the University of Lübeck, said, “Eating more at breakfast instead of dinner can prevent obesity and high blood sugar levels.”
Both obesity and high blood sugar levels can lead to a large number of life-threatening diseases, including cancer, cardiovascular disease and diabetes.
Previous research has shown that DIT is lower in people with obesity. It is seen as a measure of how well our metabolism works.
THIS can vary depending on the meal and is generally slower in the evening and at night due to our body clocks.
Dr. Richter said, “We recommend obese patients and healthy people to a big breakfast instead of a big dinner to reduce body weight and prevent metabolic diseases.”
Eating a large breakfast has long been thought to help prevent weight gain.
A study of more than 50,000 adults from 2017, in which it was determined that eating a large breakfast, a medium lunch and a small dinner led to lower BMIs (body mass indexes).
The American and Czech nutritionists followed the participants for seven years and discovered that eating the largest meal in the morning was one of the most effective strategies to prevent weight gain in the long term.
Professor Daniela Jakubowicz, author of The Big Breakfast Diet, discovered that those who had accumulated calories in the morning felt more satisfied and prevented snacking throughout the day.
And another research by Professor Jakubowicz discovered that eating chocolate in the morning, when our metabolism is highest, later prevented cravings for sweet things.
WHAT IS THE BEST SIZE OF BREAKFAST, LUNCH AND DINNER FOR WEIGHT LOSS?
A blow-out breakfast, a medium lunch and a small dinner may be the best combination for people suffering from diabetes or obesity, research in March 2018 suggested.
Patients with obese diabetes following such a diet lose 11 pounds (5 kg) for three months compared to a 3 pound (1.4 kg) weight gain for those who eat the traditionally recommended weight loss plan of six small meals a day, such as a study showed.
Adhering to just three meals a day of different sizes also reduces diabetic glucose levels and insulin needs, as well as their hunger and cravings for carbohydrates, the study adds.
Main author Dr. Daniela Jakubowicz from Tel Aviv University said: ‘The hour of the day – when you eat and how often you eat – is more important than what you eat and how many calories you eat.
“Our body metabolism changes during the day.
‘A slice of bread that is consumed at breakfast leads to a lower glucose response and is less thick than a slice of bread that is consumed in the evening. ”
The results further suggest that fasting glucose decreases by 54 mg / dl (from 161 to 107) in those who eat three meals a day compared to just 23 mg / dl (from 164 to 141) in those who consume six.
Healthy levels are considered to be lower than 108 mg / dl.
Eating breakfast as the main meal of the day also significantly reduces the need for insulin by -20.5 units / day (from 54.7 to 34.8) compared to those spread throughout the day, for which people need 2.2 more units per day (from 67.8 to 70).
The total amounts of glucose in the blood are also lower, just 14 days after taking a meal plan for three meals a day.