{"id":26141,"date":"2014-12-16T20:53:41","date_gmt":"2014-12-17T01:53:41","guid":{"rendered":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast.html"},"modified":"2017-11-28T13:38:05","modified_gmt":"2017-11-28T18:38:05","slug":"just-eat-it-dont-break-fast-or-breakfast-2","status":"publish","type":"post","link":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/","title":{"rendered":"Just Eat It? Don’t Break Fast or Breakfast?"},"content":{"rendered":"

On my homepage<\/a>, I reviewed the positive and negative aspects of intermittent fasting (cycling between fasting and eating). Now, I review some studies on health associations of eating breakfast in the morning.<\/p>\n

1. Breakfast and Body Weight<\/b><\/p>\n

One retrospective analysis of 186 participants in a metabolic clinic demonstrated an association between eating breakfast and lowered body weight. (1)<\/p>\n

2. May Be a Benefit to Obese Children<\/b><\/p>\n

One study with 156 obese Chinese adolescents compared isoenergetic (equal in calories) breakfasts with either an egg or steamed bread. The most interesting thing I found with this study was the positive change of satiety signals in response to a higher protein breakfast.<\/p>\n

Results: Subsequent lunchtime food intake and body weight were decreased while satiety was increased in subjects on an egg breakfast, which is associated with an increase of serum PYY and GLP-1 (p < 0.001, respectively). There were strong correlations between weight loss, appetite, subsequent food intake and changes of appetite hormones. (2)<\/p>\n

Major caveat:<\/u> This was a comparison of a breakfast with a good quality protein verses steamed bread. Bread raises insulin and this could confound the results. (I always tell my clients to balance proteins, carbs, and fats to modulate insulin response!)<\/p>\n

In another study, which was a randomized crossover study, a breakfast with a high protein content was compared either with a breakfast of cereal or skipping breakfast altogether in 20 obese girls over the course of 6 days. Interestingly, both breakfast eating groups reduced daily hunger and increased daily fullness. The high protein breakfast elicited a greater effect in fullness then the “normal protein” group and also had an effect on satiety cues. This study supported regardless of content, breakfast may be helpful in female adolescents:<\/p>\n

Conclusions<\/i><\/b>:
\nBreakfast led to beneficial alterations in the appetitive, hormonal, and neural signals that control food intake regulation. Only the HP breakfast led to further alterations in these signals and reduced evening snacking compared with BS, although no differences in daily energy intake were observed. These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls. (3)<\/i><\/p>\n

3. It May Alter Metabolic Markers Positively<\/b><\/p>\n

A randomized crossover trial with 10 women used milkshakes and cookies and alternated timing of consumption of them (breakfast or later in the day) to compare the effect of eating breakfast verses skipping it. The interesting thing with this study is that even with high glucose “junk” foods, eating this breakfast of junk helped with insulin response and lipid markers in the short study:<\/p>\n

Conclusion:<\/i><\/b> OB impairs fasting lipids and postprandial insulin sensitivity and could lead to weight gain if the observed higher energy intake was sustained. (4)<\/i><\/p>\n

Note:<\/b> OB= omitting breakfast<\/p>\n

Quality, Timing, or Both?<\/b><\/p>\n

The following study demonstrated that altering macronutrient content also influences hunger and satiety. This means what you eat for breakfast combined with whether you eat it at all could make for an even better result. Specifically, a small study with 17 obese men demonstrated the following:<\/p>\n

Conclusion: In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets. <\/i><\/p>\n

Conclusion:
\n<\/b><\/p>\n

Depending on your current health status, genetics, gender, digestive health, microbiome compensation,
\nand hormones, intermittent fasting may definitely be helpful, especially if you are male. However, if you are a nonobese woman, I’d definitely reconsider fasting long-term for implementing a more middle-of-the road approach of eating a quality breakfast with fat and protein and allowing time for a fast during sleep without food in your belly.<\/p>\n

Read the first part of my blog on my homepage for other pros and cons.<\/p>\n

Sources:<\/p>\n

(1) PA Goyal, R., & Julka, S. (2014). Impact of breakfast skipping on the health status of the population. Indian Journal of Endocrinology and Metabolism, 18(5), 683-687. doi:10.4103\/2230-8210.139233<\/p>\n

(2) High-Protein Breakfast Promotes Weight Loss by Suppressing Subsequent Food Intake and Regulating Appetite Hormones in Obese Chinese Adolescents. Horm Res Paediatr. 2014 Jun 11. [Epub ahead of print]<\/p>\n

(3) Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals
\ncontrolling energy intake regulation in overweight\/obese, “breakfast-skipping,” late-adolescent girls., Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945\/ajcn.112.053116. Epub 2013 Feb 27.<\/p>\n

(4) Hamid R Farshchi, Moira A Taylor, and Ian A Macdonald, Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women 1,2,3,, 2005 American Society for Clinical Nutrition<\/p>\n

(5) Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr January 2008 vol. 87 no. 1 44-55.<\/p>\n","protected":false},"excerpt":{"rendered":"

On my homepage, I reviewed the positive and negative aspects of intermittent fasting (cycling between fasting and eating). Now, I review some studies on health associations of eating breakfast in the morning. 1. Breakfast and Body Weight One…<\/p>\n","protected":false},"author":109,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[120,212,340,1025,1066],"yoast_head":"\r\nJust Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Just Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog\" \/>\r\n<meta property=\"og:description\" content=\"On my homepage, I reviewed the positive and negative aspects of intermittent fasting (cycling between fasting and eating). Now, I review some studies on health associations of eating breakfast in the morning. 1. Breakfast and Body Weight One...\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog\" \/>\r\n<meta property=\"article:published_time\" content=\"2014-12-17T01:53:41+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-11-28T18:38:05+00:00\" \/>\r\n<meta name=\"author\" content=\"Dr. Sarah\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Sarah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/\",\"url\":\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/\",\"name\":\"Just Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.saratoga.com\/living-well\/#website\"},\"datePublished\":\"2014-12-17T01:53:41+00:00\",\"dateModified\":\"2017-11-28T18:38:05+00:00\",\"author\":{\"@id\":\"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/6872284eed515076e2993a69584827e3\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.saratoga.com\/living-well\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Just Eat It? Don’t Break Fast or Breakfast?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.saratoga.com\/living-well\/#website\",\"url\":\"https:\/\/www.saratoga.com\/living-well\/\",\"name\":\"Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.saratoga.com\/living-well\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/6872284eed515076e2993a69584827e3\",\"name\":\"Dr. Sarah\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b37e59a320fe3e87499bec9e197eda9c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b37e59a320fe3e87499bec9e197eda9c?s=96&d=mm&r=g\",\"caption\":\"Dr. Sarah\"},\"description\":\"Dr. LoBisco has been in holistic healthcare for over 10 years. She became interested in holistic medicine when she was able to heal two herniated discs through nutrition, yoga, supplementation, and chiropractic. She has mentored with holistic practices throughout New York, Vermont, and Connecticut. In addition to her Naturopathic and Functional Medical training, Dr. LoBisco has extensive training in a variety of healing modalities, including therapeutic essential oils, nutraceuticals, herbs, whole food supplements, nutritional medicine, and mind-body therapies. She is a graduate of the accredited, four year post-graduate program in Naturopathic Medicine at the University of Bridgeport in Connecticut. This program includes clinical rotations and a demanding scientific curriculum in integrating conventional and natural medicine. Dr. LoBisco holds her license from the state of Vermont. Dr. LoBisco has completed her postdoctoral training as a certified functional medicine practitioner. She is also certified in Applied Kinesiology and holds a BA in psychology from SUNY Geneseo. She has contributed as an item writer for the North American Board of Naturopathic Examiners (NABNE) and has several articles that have been published in the Naturopathic Doctor News and Review Digest (NDNR) and the Townsend Letter, both physician- based journals. Dr. LoBisco is also a hired speaker on integrative medical topics for medical professionals. Dr. LoBisco currently incorporates her training in holistic medical practices and conventional medicine through writing, researching, private practice, and through her independent contracting work for companies regarding supplements, nutraceuticals, essential oils, and medical foods. She has a small, private wellness consultation practice through telephone and Skype. Dr. LoBisco also enjoys continuing to educate and empower her readers through her blogs and social media. Her new book, BreakFree Medicine, is now available on Amazon and through Barnes & Noble.\",\"url\":\"https:\/\/www.saratoga.com\/living-well\/author\/slobisco\/\"}]}<\/script>\r\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Just Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/","og_locale":"en_US","og_type":"article","og_title":"Just Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog","og_description":"On my homepage, I reviewed the positive and negative aspects of intermittent fasting (cycling between fasting and eating). Now, I review some studies on health associations of eating breakfast in the morning. 1. Breakfast and Body Weight One...","og_url":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/","og_site_name":"Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog","article_published_time":"2014-12-17T01:53:41+00:00","article_modified_time":"2017-11-28T18:38:05+00:00","author":"Dr. Sarah","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dr. Sarah","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/","url":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/","name":"Just Eat It? Don't Break Fast or Breakfast? - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog","isPartOf":{"@id":"https:\/\/www.saratoga.com\/living-well\/#website"},"datePublished":"2014-12-17T01:53:41+00:00","dateModified":"2017-11-28T18:38:05+00:00","author":{"@id":"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/6872284eed515076e2993a69584827e3"},"breadcrumb":{"@id":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.saratoga.com\/living-well\/2014\/12\/just-eat-it-dont-break-fast-or-breakfast-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.saratoga.com\/living-well\/"},{"@type":"ListItem","position":2,"name":"Just Eat It? Don’t Break Fast or Breakfast?"}]},{"@type":"WebSite","@id":"https:\/\/www.saratoga.com\/living-well\/#website","url":"https:\/\/www.saratoga.com\/living-well\/","name":"Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.saratoga.com\/living-well\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/6872284eed515076e2993a69584827e3","name":"Dr. Sarah","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.saratoga.com\/living-well\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/b37e59a320fe3e87499bec9e197eda9c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b37e59a320fe3e87499bec9e197eda9c?s=96&d=mm&r=g","caption":"Dr. Sarah"},"description":"Dr. LoBisco has been in holistic healthcare for over 10 years. She became interested in holistic medicine when she was able to heal two herniated discs through nutrition, yoga, supplementation, and chiropractic. She has mentored with holistic practices throughout New York, Vermont, and Connecticut. In addition to her Naturopathic and Functional Medical training, Dr. LoBisco has extensive training in a variety of healing modalities, including therapeutic essential oils, nutraceuticals, herbs, whole food supplements, nutritional medicine, and mind-body therapies. She is a graduate of the accredited, four year post-graduate program in Naturopathic Medicine at the University of Bridgeport in Connecticut. This program includes clinical rotations and a demanding scientific curriculum in integrating conventional and natural medicine. Dr. LoBisco holds her license from the state of Vermont. Dr. LoBisco has completed her postdoctoral training as a certified functional medicine practitioner. She is also certified in Applied Kinesiology and holds a BA in psychology from SUNY Geneseo. She has contributed as an item writer for the North American Board of Naturopathic Examiners (NABNE) and has several articles that have been published in the Naturopathic Doctor News and Review Digest (NDNR) and the Townsend Letter, both physician- based journals. Dr. LoBisco is also a hired speaker on integrative medical topics for medical professionals. Dr. LoBisco currently incorporates her training in holistic medical practices and conventional medicine through writing, researching, private practice, and through her independent contracting work for companies regarding supplements, nutraceuticals, essential oils, and medical foods. She has a small, private wellness consultation practice through telephone and Skype. Dr. LoBisco also enjoys continuing to educate and empower her readers through her blogs and social media. Her new book, BreakFree Medicine, is now available on Amazon and through Barnes & Noble.","url":"https:\/\/www.saratoga.com\/living-well\/author\/slobisco\/"}]}},"_links":{"self":[{"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/posts\/26141"}],"collection":[{"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/users\/109"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/comments?post=26141"}],"version-history":[{"count":3,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/posts\/26141\/revisions"}],"predecessor-version":[{"id":27778,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/posts\/26141\/revisions\/27778"}],"wp:attachment":[{"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/media?parent=26141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/categories?post=26141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saratoga.com\/living-well\/wp-json\/wp\/v2\/tags?post=26141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}