BREAKFAST DEMYSTIFIED - ALL BREAKFAST MYTHS CLARIFIED

BREAKFAST DEMYSTIFIED – ALL BREAKFAST MYTHS CLARIFIED

BREAKFAST DEMYSTIFIED - ALL BREAKFAST MYTHS CLARIFIED

THE PRINCIPLE BEHIND BREAKFAST

Breakfast means breaking the "fast". That is, breaking the overnight fasting.

Till 200 yrs ago, people used to have dinner around the sunset time, and they would go to sleep 2–3 hours post sunset.

Throughout the night there is no cooking or eating. When food is consumed in the morning, it is similar to breaking the fast of 12 to 13 hrs and thus it is called "Break fast".

But today "Break Fast" has lost it’s meaning and intent. We eat even at 12 am, 1 am in the night and then in the morning again between 8 am to 10 am. So There is hardly a gap of 8 to 10 hrs between the night and morning meals. Sometimes the gap is even lesser. So there is literally no "fasting time" and hence with the morning meal, we are not actually breaking a "Fast". This is the most profound difference in the lifestyle we live today and is one of the most significant lifestyle reasons contributing to most ailments.

To summarise earlier the fasting time between the night meal and morning meal used to be more than 13 to 14 hours. This fasting time was extremely therapeutic for the body to have the most optimum metabolic activities. In comparison today this gap is only between 8–10 hours Largely which is not a significant fasting time. We have heard the saying from childhood "Eat breakfast like a king, lunch like a prince and dinner like a pauper". We have also been told that skipping breakfast is not at all good. Also claims like Breakfast is the most important meal of the day, it will boost your metabolism and it helps in Weight loss are all actually FALSE.

There is no strong scientific evidence to prove these claims.

From late 19th century, the breakfast cereal promoting companies advertised to create a strong perception that "breakfast is the most important meal of the day". It was a part of their marketing narrative so deeply embedded that people bought them as the truth.

Eating only carbohydrates rich breakfast like idli ,dosa, upama ,rice items ,sugary flavoured, oats, corn flakes, muesli, Choco flakes etc will spike the insulin levels in the body as body’s response to process sugar, which over years leads to insulin resistance.

It can lead to weight gain, aggravate diabetes in diabetics and make some people pre-diabetic over time. Carbohydrates rich breakfast also makes u hungrier soon as the sugar levels crash after 3 to 4 hrs. Hence ensure every meal of your is high on fiber content, nutrient rich, has moderate amount of proteins 25 to 30 grams and sufficient natural fats.

If you are having Idlis or Dosas for breakfast do ensure you are also consuming a mix of high fiber and nutrient rich vegetable sambhar or sabji so that you consume more of those. (You can refer to my earlier postings on breakfast diet and keto diet)

SKIPPING BREAKFAST HELPS IN (Voluntarily as a part of fasting)

1 ) Increase in Insulin sensitivity which is good for prevention of diabetes and weight gain. 2 )If overnight fasting state is continues beyond 12 hrs, it has profound benefits. 3 ) It saves your 30 mins time in morning 😊. 4) And Non it does not cause any muscle loss for for people who are into workouts and other physical activities.

If you like to have breakfast, include atleast 25–30 gms of proteins in it and also plan to have your dinner the previous night atleast 12 to 14 hours prior to your breakfast time. This ensures minimum fasting time everyday.

Sprouts, Eggs, Brocolli, Panneer, Tofu, Mushrooms, nuts or Protein shakes (from trusted brands only) are good options to be included with regular breakfast items to get good protein content. Protein rich breakfast will keep you full till 2 to 3 pm which is good for productive work.

FINAL REMARKS;

1. Breakfast is not the important meal of the day.
2. Lunch must be largest and important meal of the day. Dinner must be early before 7 pm and it should be light .
3. If you are not hungry,skip breakfast. If you are on intermittent fasting,u can skip breakfast depending on your time of fasting. Skipping or delaying breakfast till 11 am to 12 pm is not dangerous.
4. Eating carbohydrates and sugar rich breakfast is dangerous.
5. If you like to eat breakfast,include adequate proteins in it ( atleast 30gs).
For Nutrition Consultant in BangaloreVisit @ drvishwanath.com/nutrition-consultant-in-bangalore/

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