Copyright statement: This article was originally published from , the deadly man on obesity in China. I have entrusted a "rights knight" to carry out rights protection actions for my article.
Disclaimer : The following text does not make any medical advice, only information sharing, please proceed under the guidance of professionals.
Please feel free to forward to the circle of friends , if reprint please contact the background.
Edited word count of this article 3531 word , estimated reading time, 7 .
Wake up in the morning, have you entangled in the end whether to eat breakfast ?
you are confident,Set up the flag-"For my small waist, I want to run for half an hour every morning !"
You put on your sports suit, tie your shoelaces, and look out the window In the sunny morning, prepare to start a day full of blood.
But before you go out, your stomach churns abruptly, rumbling like a muffled thunder.
You stop-shouldn't you eat something and go for a run ?
However, if you eat and then run, the calories consumed are still can't reach the calories of a breakfast, is it a waste of breakfast?
But if runs hungry , will the body be overwhelmed,Will you eat more?
is too entangled, whether to eat or not, look at today’s study.
A study in the Journal of Nutrition: Should I eat breakfast before exercising?
In a study in the "Nutrition" magazine in 2019, from University of Bath, UK and some other scientists decided to study the breakfast and exercise_ Span4span 's sequence difference problem.
Above: (Stopping breakfast before exercise produces a more negative 24-hour energy balance: a randomized controlled trial of healthy and active young men) _p11span span I took 12 healthy young men and asked them to do different things on different mornings:
(the young male representative)
_p11sp p0 Each person drinks a bowl of oatmeal with 430 calories,After rest for a few hours.The second day: drink the same amount of oatmeal , and then and ride a bicycle for 1 hour .
Day 3: Don't drink oatmeal, Ride a bicycle for 1 hour on an empty stomach , and don’t eat anything until lunch time.
They eat lunch in the laboratory every day, and eat as much as they want, until they are satisfied with .
Before they leave the laboratory every day, the researchers also gave each person a basket of food , for them to take home.
and asked them to eat only the food in the basket,Also return the uneaten ones so that can track the calories they eat every day .
Finally, the researchers estimated the subjects’ 24-hour energy expenditure and calculated their daily intake of calories ("in") and strong2 Calories ("out") were compared.
Above: Daily energy intake (A) and energy expenditure (B)
It was found that appeared when these people sat down and rested directly after eating breakfast has excess energy .
When they eat breakfast and exercise for 1 hour, their calories "in" and "out" in a day is almost equivalent to .
And when they skipped breakfast and exercised on an empty stomach, they were hungry at lunch and ate more than the other two days.
But then, their food intake gradually decreased .
In other words, will feel hungrier at noon after fasting exercise in the morning
eats fewer calories and consumes more calories. In this way, weight loss is a natural thing.
Therefore, if skips breakfast, exercises on an empty stomach, the effect of weight loss may be better .
This result is for people who struggle to lose weight,Isn't it happy?
Speaking of which, if you think that the benefit of fasting in the morning is only to lose weight, then you are wrong. ▼
Other benefits of fasting exercise in the morning
People skip the breakfast, and after dinner, they basically belong to span4span after a night of sleep. : 8 light fast .
Light fasting can start Autophagy 1 _strong5 During this process, a lot of waste will be destroyed.
exercise on an empty stomach in the morning, you can combine the benefits of light fasting and exercise combined with can bring many health benefits to people.
→ Control blood sugar and improve metabolism
A study published in the Journal of Clinical Endocrinology and Metabolism not only helps to burn 1span ② _span4 can burn more Fat also helps control blood sugar.
In the study, 30 overweight or obese men were divided into 3 groups: control group (normal breakfast, no exercise) , carbs breakfast first Re-exercise group and exercise first and then eat group .
The researchers found that the amount of fat burned by exercise before breakfast is twice that of exercise after breakfast 4span4span during exercise_span4 Lower level,Insulin sensitivity after exercise is relatively high.
Above: 3 groups of oral glucose insulin sensitivity
Insulin is an important hormone in human metabolism, and many metabolic diseases are caused by excessive insulin secretion , resulting in insulin resistance .
Therefore, fasting exercise may be beneficial to to increase the sensitivity of insulin and improve the level of metabolism.
→ Make you younger
Exercising before breakfast will increase the body’s oxidative stress and increase the body’s oxidative stress on the muscles. Resistance,Make muscles more .
Light fasting and exercise will also stimulate brain-derived neurotrophic factor and muscle regulators to promote the conversion of new neurons and new muscle cells.
In layman’s terms, exercise before breakfast can help the brain and nervous system and strong2 span_strong span_strong span4span strong2 span _strong span_strong span_strong2 span 4span strong2 span _strong muscle fiber stay young span_strong span_strong2 span_strong2 span_strong span_strong span_strong2
In addition, other benefits of light fasting and exercise can also be obtained at the same time. For example, prolongs life and prolongs life, improves inflammation, regulates mood, and relieves stress , etc.
Although there are many benefits,But it is not to say that in an empty stomach state, the greater the intensity of exercise and the longer the time, the better the effect.
It is recommended to choose gentle exercise a little bit, such as yoga, brisk walking, jogging, cycling, etc., the time does not need to be too long, 5strong is about 20-30 minutes.
In addition, pay attention to supplement moisture and minerals when you exercise, you can drink a little salt water.
Having said so much, you may still have doubts about has so many benefits of fasting 1span in the morning?
But doctors are not all saying that if you don’t eat breakfast, you will get gallstones. Will it affect your metabolism?
Is it really scary to skip breakfast?
indeed,Many studies have found that people who eat breakfast are healthier.
For example, people who eat breakfast have a lower obesity rate and a lower risk of chronic diseases.
However, most of these studies are observational studies , which cannot prove causality.
They can only explain to a certain extent that people who eat breakfast may be healthier, but there is no way to prove that is healthy because of breakfast .
It is possible that people who eat breakfast generally eat more regularly and they pay more attention to healthy eating.
People who do not eat breakfast may not pay much attention to health. They may have other bad habits, such as smoking, drinking, snacking, and not exercising.
If you don’t consider all kinds of factors, but just whether you eat breakfast or not, you can conclude that lacks some convincing power.
→Is it easy to get gallstones without breakfast?
Have you ever heard that if you do not eat breakfast, the gallbladder does not contract for a long time, which will cause poor bile excretion ?, easy to get gallstones? Related reading → "Stop breakfast" Will you get gallstones? I know the truth, and finally tears fell.
To clarify the relationship between breakfast and gallstones, we must understand how gallstones are formed.
The liver secretes bile to help digest fat .
bile is secreted and stored in gallbladder _strong span_strongIf you don't eat fat for a long time, bile will always be stored in the gallbladder and lose fluidity.
If the old bile does not go out, and the new bile does not come in, the bile becomes "a pool of stagnant water". If it goes on for a long time, it is easy to form gallstones.
There are many reasons for gallstones. For example, low-fat diet, obesity, sedentary, long-term stress, fasting for too long , etc.
Just skip breakfast, it may not produce that much power.
→ Does skipping breakfast affect the metabolism?
Many bloggers say that you must eat in the morning, if it will not affect your metabolism, haha, the conclusion is too random.
Another way to ask is, is it right that skipping breakfast will consume less calories a day?
Let’s look back at the above research results. After eating breakfast and exercising on an empty stomach, the calorie consumption during the day is almost the same as .
Above: (During the study, 3 groups of daily calorie consumption graphs)
This directly explains, does not eat breakfast, does not affect the calorie consumption of 5span4span .
→ Does not eat breakfast easy to get stomach trouble?
Some people say that without breakfast, the human stomach is empty , which can cause the stomach to "self-digest" and cause stomach problems.
In fact, this is just a kind of early stomach Indications , if you often skip breakfast, your stomach will naturally not secrete it in the morning after knowing your new eating pattern A lot of stomach acid.
Besides, if a person’s stomach is empty, it will cause the stomach to "self-digest" and cause stomach problems. In fact, skipping dinner will also cause the same problem.The main crux of the problem is not whether to eat breakfast or not.
To take a step back, if a person is really "fragile" and can't save three meals a day, wouldn't it be that people who have eaten the last meal and haven't stopped are all sick?
But in 1929-1933, when the United States encountered rare natural disasters, the average life expectancy of local residents suffering from famine did not decrease but increased .
All in all it is a word, breakfast nothing special
do not eat breakfast, will not affect your metabolism , will not let you eat more , will not let you get gallstones .
If you can’t bear the hunger in the morning,If you are accustomed to eating breakfast, then is okay to eat , but pay attention to nutrition; if you don’t eat breakfast and doesn’t feel hungry, is not necessary.
The key thin dragon said
5 breakfast is gold and silver, and lunch is 5.
Growing up listening to these words, we unconsciously gave breakfast a grand and unique meaning.
And more and more studies have found that breakfast is not only less important, and skipping breakfast may also be beneficial to health.
In my message area, many friends have reported the changes they made by skipping breakfast.
1spans for those who want to lose weight span_strong span2 span1 span_strong span4 span_strong span4 exercise on an empty stomach in the morning is a choice of superior to superior , because it burns fat faster , and the effect of weight loss is better.
For health-conscious people, exercise on an empty stomach in the morning is also conducive to control blood sugar, improve metabolism, keep you refreshed, and delay aging .
If you exercise on an empty stomach in the morning, it is difficult for you to do it, or you are still not at ease, be sure that breakfast is the golden principle.
So, drink a cup of black coffee before exercise, or eat some low-carbon water breakfast can also .
If you don’t eat breakfast and find that you are prone to emotional binge eating , you'd better Eat some.
In short, breakfast can be eaten if you are hungry, not eat , it's that simple.
.Follow @瘦龙健康 , teach you how to eat healthy and thin yourself and eat a healthy diet.
#健康# # Weight Loss# # Low Carbon Diet# #减脂# #运动#
Click below to focus on healthy weight loss, fat loss, and weight loss.
