How do I survive every day without breakfast

Why we should have breakfast

What is healthy and keeps you slim? No breakfast at all, as it is estimated that every third to fourth Austrian or German does, with a maximum of one cup of coffee in the morning? Or start the day with plenty of biscuits, butter and jam - according to the saying "in the morning like an emperor, at noon like a king and in the evening like a beggar"?

Although the proverb comes from the time before industrialization, when the farmer had to recharge his batteries for work in the field in the morning, more and more current studies indicate that the antiquated rule may also be used in the modern office world with significantly less movement Has authorization.

Break down glucose

Last year, US researchers presented their study in the Journal of Nutrition, for which they closely observed the eating habits of 50,000 test subjects over seven years. Their conclusion: those who ate the largest amount of calories for breakfast were able to reduce their weight significantly. Those who ate the most at lunchtime kept their weight (at least).

The test group who ate a lot in the evening gained significantly in weight. The study suggests that the digestive process works most effectively early in the day. Eating the same meal in the evening, the researchers said, could lead to weight gain, as the pancreas apparently secretes more insulin in the morning to get the glucose out of the blood than it does in the evening.

Burn more calories

Israeli researchers reported similar findings a few years earlier in the journal Obesity. They put dozens of obese people on a diet for twelve weeks. One group of participants ate their main meal in the morning and in the end had lost 2.5 times more pounds than those participants who always ate at noon.

Numerous other studies in children and adults have shown that those who regularly skipped breakfast seemed to have an increased risk of type 2 diabetes and obesity.

For example, the researcher James Betts from the University of Bath in Great Britain recruited three dozen test persons and let half have breakfast, the other simply skipped the morning meal. The results were surprising: one group consumed more calories over the course of the day through their lavish breakfast, but, as movement trackers on their wrists showed, they also burned more calories, as they generally moved or walked around significantly more than they did Subjects who did not eat breakfast.

Stable glucose level

The researchers could not find out whether this was due to the excess energy from breakfast or simply to a better mood due to the carbohydrate intake. However, the fact remains: The more exercise compensated for the increased calorie intake in the end. In addition, in the breakfast group, the glucose level in the blood remained more stable for the rest of the day, i.e. better for the sugar metabolism.

There is still no evidence as to whether, when, how much and, above all, what we should have breakfast. Surprisingly, the results so far coincide with the recommendations of chronobiologists. They say: every organ has its own schedule. For example, digestion only works particularly effectively at certain times, because then the body has prepared the digestive organs for it.

Listen to the organs

Anyone who eats at other times could therefore start earlier. The body starts up especially between eight and ten in the morning and needs a lot of energy, which breakfast provides. Because between ten and twelve o'clock the body reaches its mental and physical high performance. Around noon the body becomes most hungry, the digestive organs are ready, the bile forms digestive juices in order to process fats and carbohydrates well. The liver and pancreas are also active between 6 p.m. and 8 p.m., albeit more reluctantly - the body needs three times as long to break down carbohydrates in the evening as it does at breakfast. (Andreas Grote, October 6, 2018)