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Studija kaže da bi dijabetičari trebali pojesti veliki doručak ako žele smršavjeti - ali ima zalogaja

Studija kaže da bi dijabetičari trebali pojesti veliki doručak ako žele smršavjeti - ali ima zalogaja

Ako imate dijabetes tipa 2, promjena vremena najvećeg obroka mogla bi vam pomoći da smršate.

Jedno od pitanja koje se obično pojavi kada zdravstveni radnici raspravljaju o najboljim praksama za mršavljenje je: "Trebam li ujutro doručkovati?" Čini se da je odgovor odlučan da, a novo istraživanje pokazuje da bi doručak mogao biti ključ gubitka težine za dijabetičare tipa 2.

Doktorka Daniela Jakubowicz sa Univerziteta u Tel Avivu predstavila je svoje istraživanje u Čikagu na godišnjoj ENDO konvenciji Endokrinog društva ranije u martu. Doktor Jakubowicz i tim istraživača otkrili su da je dobro zaokružen i obilan doručak-nakon čega slijedi porcijalan ručak i manja večera-pomogao dijabetičarima da smršave i zadrže ih. Njihov je rad nedavno objavljen u Diabetes Care, medicinskom časopisu koji sponzorira Američko udruženje za dijabetes.

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„Ovo istraživanje pokazuje da je kod pretilih pacijenata koji su liječeni inzulinom dijabetesa tipa 2, dijeta s tri obroka dnevno, koja se sastojala od velikog doručka, prosječnog ručka i male večere, imala mnogo brzih i pozitivnih efekata u odnosu na tradicionalnu prehranu sa šest malih obroci ravnomjerno raspoređeni po danu: bolji gubitak težine, manje gladi i bolja kontrola dijabetesa uz korištenje manje inzulina ", rekao je dr. Jakubowicz u priopćenju za javnost.

Istraživanje je pokazalo da, kada dijabetičari tipa 2 jedu, mogu utjecati na metabolizam u njihovom tijelu - na primjer, jedenje kriške kruha ujutro utječe na tjelesni odgovor na glukozu drugačije nego da jedete krišku kruha neposredno prije spavanja.

Ispitivano je 11 žena i 18 muškaraca koji boluju od dijabetesa tipa 2 i koriste insulin. Učesnici su jeli dijetu od 1.600 kalorija. Jedna grupa je pojela 50 ili više posto dnevnog unosa za doručak, a ostatak kalorija rasporedile su između manjeg ručka i večere. Druga grupa je unosila kalorije u šest manjih obroka tokom dana - popularna taktika koju ljekari preporučuju osobama sa dijabetesom tipa 2.

Tri mjeseca, istraživači su bilježili ukupnu razinu glukoze na dijeti i bilo kakve fluktuacije tijekom prve dvije sedmice studije - i opet na kraju perioda. Oni koji su jeli gust doručak bogat nutrijentima izgubili su više od 11 kilograma tokom studije, dok su oni koji su jeli čak i obroke zapravo dobili kilogram ili više.

POVEZANE: Recepti za dijabetičare za svaku priliku

Nivo glukoze natašte u dvije grupe (čitaj: nivo šećera u krvi prije obroka) također je pokazao trend: Veliki oni koji doručkuju vidjeli su da im je nivo glukoze pao za više od 50 poena na prosječno 107, dok su oni koji nisu imali prosjek Pad od 20 poena na 141. Redovni nivo glukoze pao je sa 167 na 129 za one koji su odvojili vrijeme i za obilan doručak.

Istraživači su primijetili da bi doručak mogao utjecati na gubitak težine smanjenjem potrebe za pacijentima s dijabetesom tipa 2 da tijekom dana posežu za inzulinom, što može uzrokovati povećanje tjelesne težine samo od sebe.

Zaključak: Ovo je mala studija i potrebno je još istraživanja, pa uzmite ove nalaze sa (figurativnim) zrnom soli. No, odvajanje vremena za obilan doručak-čak i onaj koji se može pripremiti unaprijed-i manje obroke s manje kalorija tijekom dana-mogao bi biti ključ dugoročnijeg učinkovitijeg liječenja dijabetesa tipa 2.


Dijabetes i ketogena dijeta

Dr Dimitar Marinov i dr Kristin Gillespie MS, RD, LD, CNSC

Ketogena dijeta (ili keto dijeta, kako joj je nadimak), doživjela je sve veću popularnost u zdravstvenim i wellness zajednicama iz različitih razloga. Dijeta je zapravo razvijena 1920 -ih za tešku pedijatrijsku epilepsiju, ali danas je otkriveno da pomaže ljudima da izgube težinu (kratkoročno) i podržava zdravlje.

Neki ljudi u zajednici za dijabetes također su ga koristili ili neku njegovu prilagođenu verziju za mršavljenje, poboljšanje šećera u krvi i inzulinsku rezistenciju te za promicanje općeg zdravlja.

Šta je keto dijeta?

Keto dijeta se fokusira na hranu bogatu mastima, umjerenim proteinima i vrlo malo ugljikohidrata. Dok različiti izvori keto informacija nude različite postotke ciljeva mikronutrijenata, standard keto dijeta traži da oko 55-70 posto vaših dnevnih kalorija dolazi iz masti, dok oko 25-35 posto dolazi iz proteina, a oko pet do deset posto (ili 50 grama dnevno u prehrani od 2000 kcal dnevno) dolazi iz ugljikohidrata ( uključujući ugljikohidrate iz povrća i voća).

Zbog toga je keto prilično restriktivan, pogotovo ako ste navikli jesti više ugljikohidrata nego masti. Ukratko, konzumiranje ketoa zahtijeva veliku promjenu u vašim prehrambenim navikama.

Takođe, standardna keto dijeta fokusira se na to da vas uvede u „ketozu“, metaboličko stanje u kojem vaše tijelo sagorijeva masti (umjesto ugljikohidrata) za energiju.

Varijacije keto dijete

Osim gore opisane standardne keto dijete, postoji još nekoliko varijacija keto dijete, uključujući:

  • Ciklična ketogena dijeta, koji omogućava konzumiranje 100-150 grama čistih ugljenih hidrata jedan do dva dana nedeljno.
  • Ciljana ketogena dijeta, koja slijedi ista pravila, ali traži od vas vrijeme kada jedete ugljikohidrate, primjerice prije ili poslije treninga.
  • The dijeta sa vrlo malo ugljenih hidrata (VLCD) pristup, koji omogućava ljudima da jedu visoko masne, umjerene proteine ​​i vrlo niske ugljikohidrate. U poređenju sa standardnom keto dijetom, ovo je izdašnije. Omogućuje 100-150 grama ugljikohidrata dnevno, naspram standardnih 50 g ketoa dnevno ili cikličnog pristupa ketoa, pa vas možda neće dovesti do ketoze.

Da li i dalje imate iste prednosti radeći VLCD u odnosu na standardni keto?

Prema riječima dr. Dimitra Marinova, koji je također doktor nutricionizma i dijetetike, a docent je na Odsjeku za higijenu i epidemiologiju, te član Medicinskog fakulteta za javno zdravstvo na MU-Varna, jednostavan odgovor je da.

“Nije vam potrebna ketoza da biste postigli slične učinke, sve dok vrlo niskokalorična dijeta ograničava vaše kalorije i gubite težinu. Gubitak težine i stabilan nivo šećera u krvi pomažu vašem tijelu da smanji otpornost na inzulin. ”

Dublje zaronite u fokus keto dijete na masti

Možda ćete se zapitati kako bi dijeta koja se fokusira na masti mogla biti dobra za vas, pogotovo jer mnogi ljudi s dijabetesom također imaju pretilost. Ovo je potpuno razumno pitanje.

Keto je zanimljiv jer traži od nas da preoblikujemo svoje razumijevanje masti. Godinama su se ljudi fokusirali na hranu s niskim udjelom masti, poput mlijeka i jogurta, misleći da su masti glavni uzrok velikih zdravstvenih problema, uključujući pretilost. Sada znamo da je to mnogo složenije.

Šta se promijenilo? Bilo je postupno. Prvo, značajna studija pokazala je da je „fokus na smanjenje ukupne masti rezultirao povećanom potrošnjom rafiniranih ugljikohidrata i dodanih šećera, kao i izbjegavanjem hrane bogate hranjivim tvarima bogate zdravim nezasićenim mastima, poput orašastih plodova, sjemenki, avokada i povrća. ulja. ” Tek nedavno su istraživači i pružatelji zdravstvenih usluga preokrenuli poruke protiv masnoća koje nisu učinile mnogo za održavanje zdravlja ljudi.

Uistinu, svima nam je potrebno malo masti za promicanje našeg zdravlja-a tek nedavno smo počeli deprogramirati stigmu hrane protiv masnih namirnica kako bismo prihvatili hranu bogatu mastima.

Jednostavno rečeno, masti su glavni izvor energije. Također pomaže našim mišićima u kretanju, omogućava zgrušavanje krvi, gradi stanične membrane i omogućuje vašem tijelu da apsorbira vitamine i minerale koje unosite. Štaviše, može pomoći u smanjenju upale. Iz tog razloga, keto dijeta može zvučati antitetički po prirodi - ali nauka pokazuje da hrana s visokim udjelom masti može biti zdrava, a ishrana s niskim udjelom masti može izazvati negativne posljedice ako uzrokuje pretjeranu konzumaciju ugljikohidrata i prerađene hrane.

Kakve veze ima dijabetes sa ketom?

Dijabetes, bolest koja proizlazi iz visoke razine glukoze u krvi, pogađa oko 10 posto američke populacije. To je ozbiljna bolest koja se mora liječiti.

Evo šta biste trebali znati o tome:

  • Kod dijabetesa tipa 1, vaše tijelo ne proizvodi inzulin, to se obično dijagnosticira u djetinjstvu i zahtijeva doživotne lijekove.
  • Kod češćeg dijabetesa tipa 2, telo ne proizvodi ili ne koristi insulin pravilno.
  • Ljudi s predijabetesom imaju viši šećer u krvi od normalnog, ali ne i dijabetes koji može dovesti do dijabetesa tipa 2 ako se ne kontrolira.
  • Gestacijski dijabetes je dijabetes koji se javlja u trudnoći. Općenito se povlači nakon poroda, ali kasnije može povećati rizik od dijabetesa tipa 2.

Budući da keto dijeta ima tako malo ugljikohidrata, može biti privlačna osobama s dijabetesom. Evo zašto:

Kad jedete ugljikohidrate, tijelo ih razgrađuje putem probavnog sistema. Ako su ugljikohidrati probavljivi, pretvaraju se u šećere koji ulaze u vaš krvotok.

Što je više šećera u vašem krvotoku, veća je potreba za inzulinom (koji gušterača proizvodi kod zdravih ljudi). Inzulin je ono što govori ćelijama da koriste šećer za energiju ili za skladištenje energije.

Kada vaše stanice počnu koristiti šećer u krvi, gušterača oslobađa glukagon. Ovaj hormon govori vašem tijelu da počne skladištiti šećer u krvi za energiju. Hormoni inzulin i glukagon rade zajedno kako bi bili sigurni da imate dovoljno energije.

Kada imate dijabetes, to je zato što vaše tijelo ne koristi pravilno insulin ili ne može proizvesti dovoljno (ili bilo kojeg) inzulina.

Kako keto dijeta može koristiti dijabetičarima?

Prvo, važno je znati da Američko udruženje za dijabetes (ADA) ne preporučuje keto dijetu u odnosu na druge dijete, te da ova dijeta nije čarobni lijek ili srebrni metak. Važno je napomenuti, međutim, da postoji su mnogi zaljubljenici u ketogenu dijetu koji tvrde da može preokrenuti ili smanjiti utjecaj dijabetesa i pomoći pri mršavljenju.

Postoje ograničeni podaci o dugoročnim učincima, a svaki pacijent s dijabetesom trebao bi prihvatiti keto dijetu s individualiziranim pristupom koji je odobrio ljekar (vidi više ispod u odjeljku "upozorenja za dijabetičare").

Prednosti ketoa za dijabetes

  • Brzo mršavljenje
  • Niži nivoi A1C
  • Poboljšana kontrola glikemije (ili šećera u krvi)
  • Niži trigliceridi
  • Poboljšanje rezistencije na inzulin
  • Može smanjiti potrebu za inzulinom
  • Povećava nivo zdravog HDL (ili "dobrog") holesterola za srce
  • Poboljšava kognitivne funkcije

Doktor Marinov kaže da keto dijeta-kao i dijeta sa vrlo niskim udjelom ugljikohidrata-pokazuju konzistentnu korist za osobe s dijabetesom i predijabetesom, značajno poboljšavajući nivo šećera u krvi i smanjujući potrebu za inzulinom. Oni takođe pomažu da se težina skine brže od ostalih dijeta.

Osoba koja je dijabetičar vjerojatno će također osjetiti gubitak težine na keto dijeti - što je dodatni bonus, jer gubitak težine može poboljšati rezistenciju na inzulin.

"Ketogena dijeta pomaže kod rezistencije na inzulin na više načina: smanjenjem unosa ugljikohidrata, prisustvom ketona i potencijalnim gubitkom težine", kaže Kristin Gillespie MS, RD, LD, CNSC, i registrirani dijetetičar i ovlašteni ljekar za podršku u ishrani.

Zapravo, Britanski žurnal za ishranu otkrili su da su ljudi koji su koristili keto dijetu oslabili i skinuli više kilograma od ljudi na drugim dijetama, posebno na dijetama sa niskim udjelom masti.

Keto nije samo gubitak težine za dijabetičare

Za Lele Jaro, dijabetičarku tipa 2, gubitak težine nije bio kraj puta. Odlučila je probati keto kako bi bolje upravljala šećerom u krvi - koji je i dalje bio visok čak i nakon gubitka 60 kilograma. Prelaskom na keto uspjela je upravljati svojim nivoima A1C, pa ih je sa 10 posto spustila na šest posto. Keto dijeta joj je zapravo omogućila da smanji i na kraju prestane koristiti insulin.

Nauka to podržava. U studiji objavljenoj 2018 Terapija dijabetesa, grupa od 262 osobe s dijabetesom tipa 2 uspjela je smanjiti razinu A1C i smanjiti ili eliminirati lijekove za dijabetes nakon godinu dana ketogene dijete.

Jarovi savjeti drugim dijabetičarima na keto? Jedite cjelovitu hranu, uklonite grickalice, jedite zdrave masti (ali nemojte previše divljati ako već jedete slaninu, na primjer, nema potrebe za dodavanjem maslaca) i pripremite obroke.

Odlazak na keto znači donositi pametne odluke i ne obeshrabriti se

Zapamtite, dr. Marinov kaže: „Ketogena dijeta djelovat će samo ako ne osigurava više kalorija nego što tijelo sagorijeva na dnevnoj bazi. Obično potpuno izbjegavanje ugljikohidrata stvara veliki kalorijski jaz koji dovodi do brzog gubitka težine. ”

Naravno, ovo mršavljenje može biti motivacijsko, ali to ne znači da biste trebali pretjerati s masnoćama ili sipati više nezdravih masti u svoju prehranu. On preporučuje da se usredotočite na poli ili mononezasićene masti i kratkolančane masne kiseline (pomislite uključujući sir, maslac, kisele krastavce) kako biste poboljšali kolesterol i smanjili kardiovaskularni rizik.

Također, plato se često javlja - a to može biti teško za pacijente koji kreću na zdravstveno putovanje. I trebali biste znati da je to normalno. "Pacijenti gube motivaciju, a budući da je prehrana vrlo restriktivna ..." Kaže dr. Marinov. “. potpuno su ga napustili, što ih vraća u zdravstveno stanje u kojem su trebali početi. Rješenje ovog problema je prelazak s keto dijete na uravnoteženiju prehranu s niskim udjelom ugljikohidrata, koja dopušta nešto više ugljikohidrata, a time i više varijacija u prehrambenim opcijama. ”

Ali tamo gdje dolazi do izražaja pametan izbor hrane, mora postojati i vježba.

Prema pregledu u Nutrijenti, samo ishrana neće poboljšati vaše zdravlje. Trebat će vam redovito kretanje: "Želimo naglasiti da su prehrana i vježbe od vitalne važnosti za dobro zdravlje dijabetesa", navodi se u pregledu. "Sve vježbe na svijetu neće vam pomoći da smršate ako je vaša razina prehrane izvan kontrole, ali usvajanje i održavanje tjelesne aktivnosti ključni su za regulaciju glukoze u krvi i opće zdravlje kod osoba s dijabetesom i predijabetesom."

Ovo je posebno važno jer većina ljudi ne ostaje zauvijek u ketozi (i nema studija koje bi pokazale dugoročni učinak ketoze). Takođe nema formalnih preporuka koliko dugo bi neko trebao ići na keto, posebno ako vam ljekar kaže da ste zdravi.

Većina ljudi ide na keto nekoliko mjeseci - a zatim nakon toga prilagođavaju svoje prehrambene navike. Nakon toga, poželjet ćete polako dodavati ugljikohidrate u svoju prehranu, ali integrirati pristup s nižim udjelom ugljikohidrata u svoj način života za održavanje težine.

Šta biste trebali znati prije odlaska na keto

Prema recenziji u medicinskom časopisu StatPearls, “Kratkoročni učinci (do 2 godine) ketogene dijete dobro su prijavljeni i utvrđeni. Međutim, dugoročne zdravstvene posljedice nisu dobro poznate zbog ograničene literature. ” Ukratko, njegova dugoročna održivost, sigurnost i djelotvornost još uvijek nisu dobro shvaćeni.

Postoje neki kratkoročni nuspojave ketoa, uključujući i "keto gripu", koja se javlja kada se vaše tijelo prilagodi prehrani. Može uključivati ​​umor, zatvor, poteškoće sa spavanjem, vrtoglavicu, glavobolju i mučninu. Pregled je otkrio da su odgovarajuća hidratacija i unos elektrolita ključni u pokušajima sprječavanja ovih simptoma.

Dr. Marinov također preporučuje konzumiranje zelenog povrća, gljiva, avokada i drugih bez ugljikohidrata, ali s visokim sadržajem vlakana. "Ove namirnice će podržati tijelo elektrolitima koji se često ispiru kada prvi put započnete keto i ljudi dožive" keto gripu "."

Osim keto gripe, postoje i neki drugi rizici, uključujući nedostatak vitamina i minerala, kamen u bubregu i druga zdravstvena pitanja. Možda i nije prikladan za mnoge ljude, ovisno o njihovom zdravstvenom stanju - stoga svakako provjerite sa ljekarom prije nego što krenete na keto putovanje!

Upozorenja za dijabetičare koji idu na keto

Prema dr Anis Rehman, docentici i izvanrednoj direktorici programa stipendije za endokrinologiju, dijabetes i metabolizam na Medicinskom fakultetu Sveučilišta Southern Illinois, keto može predstavljati nekoliko rizika za dijabetičare. “Pacijenti s dijabetesom tipa 1 mogu rezultirati dijabetičkom ketoacidozom, hitnom medicinskom pomoći koja može biti fatalna. Pacijenti s dijabetesom tipa 2 koji su skloni ketozi mogu patiti i od dijabetesa ketoacidoze (DKA), koja zahtijeva hospitalizaciju.

Evo što biste trebali znati o DKA: Kada prijeđete s ugljikohidrata na masti kao izvor energije, povećavate ketone u krvi (tada vaše tijelo postiže ketoza, kao što je ranije spomenuto).

Ako imate previše ketona u krvi, mogli biste patiti od dijabetičke ketoacidoze. Ovo je opasno, potencijalno smrtonosno stanje koje proizlazi iz visokog šećera u krvi (ili hiperglikemije) i povećane kiseline. Kako kaže dr. Rehman, ljudi s dijabetesom tipa 1 su pod velikim utjecajem, iako su osobe s dijabetesom tipa 2 također u opasnosti, posebno ako ne uzimate inzulin ili imate nekontrolirani šećer u krvi.

Ako ste bolesni dok jedete prehranu s vrlo malo ugljikohidrata, ovo bi moglo povećati i rizik od DKA. Znakovi DKA uključuju dah koji miriše na voće, aceton (poput sredstva za skidanje laka za nokte), mentalnu sporost, otežano razmišljanje, teško disanje i djelovanje pijanog dok je trijezan. Možda ćete osjetiti i ozbiljnu žeđ, mokrenje i apetit.

Provjerite nivo šećera u krvi tokom cijelog dana dok ste na keto dijeti. Takođe možete zatražiti od svog ljekara da provjeri nivo ketona, posebno ako je šećer u krvi veći od 240 mg/dL.

Tvoj najbolji potez? Pozovite svog doktora. "Pacijenti sa dijabetesom trebali bi se prvo posavjetovati sa svojim liječnikom kako bi prilagodili svoje lijekove protiv dijabetesa i/ili inzulinski režim kako bi spriječili hipoglikemiju (ili nisku razinu glukoze u krvi) koja može biti opasna po život", kaže dr. Rehman.

Šta je s gestacijskim dijabetesom? Važno je napomenuti da keto dijeta i druge varijacije nisu za trudnice. Prema dr. Marinovu, "ketogena dijeta i VLCD opasni su za trudnice, zbog čega nisu prikladni za gestacijski dijabetes."


Prestanite grickati i pojedite obilan doručak ako želite smršati

Godinama nam je rečeno da se u kontroli tjelesne težine radi o unosu kalorija u odnosu na kalorije, više kretanja i smanjenom unosu hrane i održavanju na vrhu metabolizma jedenjem malih obroka.

Sada nova istraživanja pokazuju da smo potpuno pogriješili s rasporedom obroka i rjeđom prehranom povezanom s dugoročnom kontrolom težine.

Ishranu više od 50.000 odraslih koji su bili članovi Adventističke crkve sedmog dana koji žive u Kaliforniji analizirali su istraživači tražeći obrasce ishrane povezane s kontrolom težine.

Studija, objavljena u Journal of Nutrition, pokazala je da su broj obroka koje su odrasli konzumirali, koliko su ostali bez hrane preko noći, doručkovali te veličina i vrijeme njihovog najvećeg obroka povezani sa nižim BMI (Indeks tjelesne mase).

Konkretno, oni koji su konzumirali samo jedan ili dva veća obroka u odnosu na one koji su jeli tri ili više obroka svaki dan imali su niži BMI tokom vremena.

Oni koji su češće grickali imali su veću vjerojatnost da će s vremenom porasti BMI.

Čini se i da je dugotrajno gladovanje preko noći efikasan način za upravljanje vašom težinom. Pojedinci koji su imali duže periode bez hrane (tj. Više od 18 sati) imali su niži BMI od onih koji su imali samo 12-17 sati preko noći bez hrane.

Očekivano, oni koji jedu doručak imali su niži BMI od onih koji su preskakali doručak, ali preciznije oni koji su pojeli najveći obrok za vrijeme doručka imali su znatno niži BMI od onih koji su najveći obrok pojeli za večeru. To je bilo manje od onih koji su svoj najveći obrok pojeli za vrijeme ručka, ali ne tako nisko kao oni koji su doručkovali.

Šta nam to govori o dugoročnoj kontroli težine? Iako je BMI gruba mjera kontrole tjelesne težine jer ne uzima u obzir mišićnu masu u odnosu na masnu masu, ovi nalazi ukazuju na to da je vrijeme obroka važno.

Doručak je ključan

Konkretno, doručak je ključan i čini se da je veći što bolji. Zaboravite na brzu kavu u bijegu, čini se da veliki obrok sa značajnim brojem kalorija ubrzava metabolizam zahvaljujući termogenom učinku hrane ili povećanom broju kalorija koje su potrebne za probavu obroka.

Koliko često jedemo

Zatim moramo razmotriti koliko često jedemo. U idealnom slučaju, pauza od nekoliko sati između svakog obroka je idealna kako bi se naš probavni hormon vratio na normalnu razinu.

I ručak mora biti veći, a ne lagani obrok kako bi se izbjegao uobičajeni scenarij po kojem jedemo najveći obrok na kraju dana.

Kraj dana

Konačno - ali najvažnije - moramo večerati ranije. Što duže dajemo sebi post preko noći, to bolje. Za neke od nas ovo može značiti veliki doručak i laganu večeru sa supom, salatom ili ribom, ili za druge veliki doručak, obilan topli obrok za vrijeme ručka, a zatim lagani zalogaj u 17 ili 18 sati.

Radi se o izradi režima koji djeluje na vas i vašu porodicu.

Najjednostavnije rečeno, ovo je snažan dokaz da moramo jesti ranije i daleko rjeđe nego što to sada činimo.

Nažalost, to je lakše reći nego učiniti u modernim životima u kojima ostajemo budni do kasno, radimo dugo i volimo jesti.


Čekaj, šta? Studije pokazuju da obilan doručak može dovesti do gubitka težine

Konzumiranje više hrane može vam pomoći da smršate ... šalimo se, zar ne? Pa, nova studija zapravo sugerira da oni koji ujutro pojedu veći obrok spale više od dva puta isto toliko kalorija u odnosu na one koji imaju najveći obrok za večeru.

Šta jesti za doručak - ili čak samo imati doručak - doveden je u pitanje posljednjih godina. Ako se pitate želite li potpuno isključiti jutarnji obrok, razmislite o novoj studiji iz Journal of Clinical Endocrinology & amp Metabolism.

Studija je ispitala 16 muškaraca koji su jeli niskokalorični doručak i visokokaloričnu večeru, a zatim su učinili obrnuto, tokom tri dana. Nalazi su bili prilično šokantni. Istraživanja su pokazala da će niskokalorični doručak vjerovatno uzrokovati grickanje tijekom dana.

Ne samo da oni koji jedu manji doručak imaju tendenciju da više grickaju, već i više jedu za večerom. Veliki doručak dovodi do manje gladi i manje želje za slatkim na dan.

Mjerenje ispitanika metabolizma hrane putem termogeneze izazvane ishranom (DIT), otkrilo je da je u prosjeku njihov DIT bio dva i pol puta veći nakon doručka, u odnosu na večeru. Tako je, metabolizam sudionika bio je daleko aktivniji nakon jutarnjeg doručka, što naravno dovodi do sagorijevanja kalorija.

Studija je takođe otkrila da je muški nivo šećera u krvi i inzulina bili su niži i da su imali manju želju za slatkišima uz veliki doručak, umjesto velike večere. Rezultati potvrđuju da velika večera ima negativne učinke na toleranciju glukoze za one koji žele izbjeći vršne vrijednosti glukoze u krvi. Studija navodi: "Stoga bi trebalo dati prednost obilnom doručku nad velikim obrocima kako bi se smanjio rizik od metaboličkih bolesti."

Stoga biste mogli razmisliti o obilnijem obroku za doručak, ne samo da se ujutro napunite, već i za gubitak težine, kako biste izjednačili razinu glukoze i pojačali metabolizam početkom dana.


Veliki doručak može biti najbolji za dijabetičare

ČETVRTAK, 26. septembra (HealthDay News) - Bogat doručak koji uključuje proteine ​​i masti mogao bi zapravo pomoći ljudima sa dijabetesom tipa 2 da bolje kontrolišu glad i nivo šećera u krvi.

Pacijenti koji su tri mjeseca jeli veliki doručak doživjeli su niži nivo šećera (glukoze) u krvi, a gotovo jedna trećina uspjela je smanjiti količinu lijekova za dijabetes koje su uzimali, prema izraelskom istraživanju koje je trebalo biti predstavljeno u srijedu u Evropskom udruženju za godišnji sastanak Studije dijabetesa u Barceloni.

"Promjene su bile vrlo dramatične", rekao je dr Joel Zonszein, direktor Kliničkog centra za dijabetes u Medicinskom centru Montefiore u New Yorku. "Impresioniran sam ovim nalazima", dodao je Zonszein, koji nije bio uključen u studiju. "Trebali bismo vidjeti mogu li se reproducirati."

Istraživači su svoju novu studiju zasnovali na prethodnim istraživanjima koja su otkrila da ljudi koji redovno doručkuju imaju niži indeks tjelesne mase (BMI) od onih koji preskaču obrok. BMI je mjerenje koje uzima u obzir visinu i težinu. Oni koji doručkuju takođe uživaju u nižim nivoima šećera u krvi i mogu efikasnije da koriste insulin.

Nastavak

U ispitivanju je nasumično dodijeljeno 59 osoba s dijabetesom tipa 2 u veliku ili malu grupu za doručak.

Veliki doručak sadržavao je otprilike jednu trećinu dnevnih kalorija koje bi imali dijabetičari, dok je mali doručak sadržavao samo 12,5 posto njihovog ukupnog dnevnog unosa energije. Veliki doručak također je sadržavao veći postotak proteina i masti.

Ljekari su otkrili da su nakon 13 sedmica nivo šećera u krvi i krvni pritisak dramatično pali kod ljudi koji su svaki dan jeli veliki doručak. Oni koji su jeli veliki doručak uživali su u sniženju šećera u krvi tri puta više od onih koji su jeli mali doručak, a sniženje krvnog pritiska bilo je četiri puta veće.

Otprilike jedna trećina ljudi koji su doručkovali na kraju su smanjili dnevne lijekove za dijabetičare koje su trebali uzimati. Za poređenje, oko 17 posto male grupe za doručak moralo je povećati propisivanje lijekova tokom ispitivanja.

Nastavak

Ljudi koji su doručkovali takođe su se kasnije tokom dana osjećali manje gladni.

Nastavak

"Kako je studija napredovala, otkrili smo da su se rezultati gladi značajno povećali u grupi s malim doručkom, dok su se rezultati sitosti povećali u grupi s velikim doručkom", rekao je koautor studije dr. Hadas Rabinovitz sa Hebrejskog univerziteta u Jeruzalemu iz udruženja. "Osim toga, grupa sa velikim doručkom prijavila je smanjenu želju za jelom i manju zaokupljenost hranom, dok je grupa sa malim doručkom povećala zaokupljenost hranom i vremenom imala veću želju za jelom."

Rabinovitz je nagađao da veliki doručak bogat proteinima izaziva potiskivanje grelina, poznatog kao "hormon gladi".

Proteini u doručku također su vjerojatno pomogli u kontroli nivoa šećera u krvi pacijenata, rekla je Vandana Sheth, certificirana instruktorica dijabetesa i registrirana dijetetičarka u Los Angelesu i glasnogovornica Akademije za prehranu i dijetetiku.

"Znamo da kada jedete ugljikohidrate, oni mogu povisiti šećer u krvi u roku od 15 minuta do sat vremena", rekao je Sheth. "Proteinu je potrebno duže vrijeme da se pretvori u glukozu, čak tri sata, a ne odlazi sav u glukozu. Neki od njih se koriste za popravljanje mišića, na primjer. Dakle, to nije direktan učinak - 100 posto ugljikohidrata jedenje pretvara u glukozu, dok se samo dio proteina koji jedete pretvara u glukozu. "

Nastavak

Zonszein je rekao da ga zabrinjava studija. Na primjer, rekao je da su veličina i trajanje suđenja nedovoljni, te se zapitao zašto je toliko učesnika otišlo prije njegovog završetka.

Međutim, rekao je da su rezultati dovoljno impresivni da bi mogao isprobati strategiju prehrane u vlastitoj praksi.

"To je gotovo benigna manipulacija obrascem obroka", rekao je Zonszein. "Želim ga dati svojoj nutricionistici da vidi što misli, a možda ćemo ga koristiti i s nekoliko naših pacijenata."

Podaci i zaključci istraživanja predstavljeni na medicinskim sastancima trebaju se smatrati preliminarnim dok se ne objave u recenziranom časopisu.


Veliki doručak neće vam pomoći da smršate, kaže studija

Svi smo čuli ovaj često ponavljani savjet: Doručak je najvažniji obrok u danu. Pojedite veliku, srdačnu hranu i ona će odbiti glad kasnije tokom dana.

No, nedavno njemačko istraživanje dovodi u pitanje ovaj pojam.

Istraživanje objavljeno u BioMed Central 's Nutrition Journal s otvorenim pristupom otkrilo je da su ljudi jeli isto za ručak i večeru, bez obzira na to koliko su pojeli za doručak.

"Uobičajeno je uvjerenje da kada doručkujete, smanjujete unos energije tokom dana", rekao je dr. Volker Schusdziarra, istraživač iz Centra nutricionističke medicine Else-Kröner-Fresenius u Münchenu, Njemačka. "Ovo nije istina. Šta god pojeli za doručak ne utiče na ručak i večeru. Kalorije za doručak se dodaju na vrh. Na kraju dana ćete imati više kalorija. ”

U studiji je 280 pretilih i 100 Nijemaca normalne težine zabilježilo sve što su popili i pojeli dvije sedmice.

Ispitanici su obično jeli doručak koji se sastojao od žitarica, kukuruznih pahuljica, kobasica ili kruha uz maslac i sir.

"Već tokom doručka možete dobiti mnogo kalorija", primijetila je Schusdziarra.

Dakle, veliki doručak ne umanjuje glad kasnije u vašem danu - samo gomila kalorije, rekao je.

Schusdziarra osporava mišljenje da doručak nikada ne smijete zaboraviti.

„Ako nekome ne treba doručak, zašto bi doručkovao? Ako ne osjećam glad, ništa mi ne nedostaje. Već su uštedjeli neke kalorije za doručak. ”

Ljudi koji preskaču doručak obično jedu više tokom jutarnjih grickalica, pokazalo je i istraživanje.

„Ako želite doručkovati, pojedite ga. Ali možete uštedjeti kalorije za vrijeme doručka. Veliki doručak ne štedi kalorije. To bi ljudi trebali znati. ”

Zvukisključeno (70 odgovora)

ovo je OPASNO NEODGOVORNO izvještavanje. Mnoge studije opovrgavaju ovaj nalaz, posebno u američkim studijama. I nepobitno je da je preskakanje doručka štetno. Doručak je ono što budi vaš metabolizam u mirovanju, stimulira vašu gušteraču i govori vašem mozgu da ste spremni.
Mnoge studije jasno su pokazale da ljudi koji doručkuju u odnosu na one koji ne smršave više i osjećaju se zadovoljnije i funkcionalnije od onih koji ne jedu.
Zaprepašten sam što je ovom idiotu dopušteno mišljenje na način koji može nauditi ljudima.

Članak ne navodi da se ne doručkuje. Žao mi je što idiot poput vas koristi riječ "opine ". Ali opet, korištena je pogrešno pa pretpostavljam da ne bih trebala biti.

Zapravo, pisac je ispravno koristio 'opine '. Ja sam, na primjer, zadovoljan studijem. Rijetko jedem doručak i zdrav sam 120 kg, nemam većih zdravstvenih problema i osjećam se odlično. Zanima me da li više studija može duplicirati rezultate.

Bojim se da nisi u pravu. Doručak je jednostavno izgovor da lice napunite tri puta dnevno. Prerežite doručak i pogledajte da li ćete postati vitkiji i zdraviji, kao što sam ja učinila.

Uvijek je opasno neodgovorno prijaviti bilo šta ljudima bez razumijevanja za čitanje.
Ne kaže da ne doručkujete. Kaže da ne morate doručkovati da biste smršali, što je potpuno, apsolutno tačno. Uglavnom se kaže da je veliki doručak koji će vam pomoći da smršate, mit, a ne samo običan doručak.

opine je ispravno upotrijebljen, u okviru OP tumačenja koje je autor predlagao da preskočite doručak. Naravno, nije to zaista rekao, kaže da preskočite ako niste gladni. Mislim da je ključ jesti dok ste gladni i dok više niste gladni. Korištenje SAD -a kao primjera zašto je ovaj članak loš ima vrlo malo smisla. Ne postavljamo ljestvicu vrlo visoko za pojedince u#034in obliku i#034.

Svi smo čuli ovaj često ponavljani savjet: Doručak je najvažniji obrok u danu. i have myself giving this advice for years to both my clients, friends, as well as family members who want to lose weight. Along with that phrase i have also said the you will burn the carbs you eat throughout the day this will help you jump start your metabolism and make you hungry again in a few hours so having a larger breakfast or more carb filled breakfast does benefit you in this regard. If you talk to any personal trainer they will tell you smaller meals every few hours will help you lose weight as long as you have a workout routine to go along with this. This has been verified by several dozen studies. In my opinion this author has taken a popular saying ( Breakfast is the most important meal of the day) added a second part (Eat a big, hearty one and it’ll stave off hunger later in the day) which i have never heard in the 25 years of being around fitness and made it into an article. Feeding your body first thing in the morning has several benefits and shouldn’t be minimized by a half truth article in my opinion.

I don't eat breakfast. never have, never will. Just had a doctor's visit, and blood work, and guess what? I am in tip top shape! Oh, and I am also not FAT. Anyone attempting to discourage Americans from eating more, not less, has my vote. You must be blind to what is going on in the US. and don't reply with BS regarding eat more healthy choices. as MOST Americans cannot afford those healthy options. So by all means, put down the bagel and wait for lunch. it will do your heart good to drop off 25 lbs of lard that it has to pump blood at all day to keep that huge butt moving!

Star, you don't know what you are talking about "DANGEROUSLY IRRESPONSIBLE" my foot. Eating breakfast has been proven to be UNIMPORTANT to health, to weight gain or loss, in fact the only thing that is important about eating breakfast is that if someone wants to eat it, then it's important to them. It's really very simple. Fewer calories = weight loss. People who think they need breakfast will likely over-eat later in the day if they don't get breakfast and feel deprived. People who don't like to eat breakfast are equally healthy to nutjobs like yourself who want to force it on everyone based on a ludicrous myth. It ain't necessary. Period.

This study is incredibly flawed. The sample size is skewed toward obese people, as you can see more than half of the participants are obese. The author does in fact advocate not eating breakfast which is a poor choice of writing. The science behind this is clear. As you fast at night, your metabolism slows and feeds on stored energy. When you wake up, it is best to break the fast and eat something to not only get your metabolism moving, but also to keep your body from feeding on it's stores for any longer than it has to. Going for 8 hours or more without food is hardly ideal for someone trying to lose weight and will in fact be counterproductive. Eating breakfast helps to keep your blood sugar stable in the morning and helps keep most people from binging at lunch out of starvation. None of this really matters though, because this study has confounding factors that make the data unimpressive.

Before you get all holier-than-thou, look up Intermittent Fasting and chill out – the so-called 'studies' that you're referring to are not accurate, scientific studies performed by reputable experts. Our bodies are designed to go long periods between meals, that's why we store fat the way to do. And "stimulating the pancreas" isn't a good thing, fyi – the pancreas secretes insulin at the response of any meal with sugars/carbs and prevents the body from pulling fat from storage, and eventually leads to type II diabetes if continued over time. Get off your soapbox, you look dumb.

This is FLAWED. The old style diet was. Eat like a King for breakfast. Eat like a Queen for lunch. Eat like a pauper for dinner. This has left those observed to just eat as they like all day. The majority CAN be breakfast as long as you reduce caloric intake the rest of the day.

The topic is BIG breakfast. Not breakfast. Why can't people eat a HEALTHY and SENSIBLE breakfast. instead of the calorie-laden saturated-fat things passing as breakfast foods. I don't see how bacon could ever be good for anyone.

Dakle. eating more food doesn't help you lose weight!? I'm shocked!

I completely agree and have thought this for years. I don't eat breakfast until 11:30 and if feels right to me. Whenever I have tried to eat breakfast early, it made me HUNGRIER the rest of the day that if I'd skipped it! We are Americans and we get plenty of food. I think we'll be just fine if we miss a meal every once in a while..

I completely agree. I've doubt for a very long time the advice of a big breakfast. I seem to recall that medical researchers came up with this, but in any event it never made any sense to me. Why eat more than we feel? Did cavemen need researchers to help them know when to eat? Did they eat a big breakfast? I doubt it. They ate when then were sucessful in the hunt. That was not likely BREAKFAST. Common sense really.

Breakfast should consist of fruits and grains. Fruit contains citric-acid and helps save you energy. (80% of your total energy is used to digest food. Citric acid makes your body less dependant upon secreting enzymes for food digestion) Fruits and grains pass through your system rapidly, keeping it clean and efficient. Breakfast will always be the most important meal.

I disagree. Studies, including one by a research group at Purdue published in the British Journal of Nutrition (which, unlike the journal mentioned above, is peer-reviewed), indicate that a high-protein breakfast increases overall fullness, made participants more energetic, and is, in large part, an effective means of maintaining or even building lean muscle mass during weight loss. The best breakfast is one consisting of high-quality protein paired with a source of healthy carbohydrates, such as fruits and vegetables, such as green eggs (eggs scrambled with spinach) and ham.

Both are very poor options:

1. Fruits contain quite a bit of Fructose as their primary sugar – this is bad for too many reasons to mention on a single post, but to avoid Fructose is to live longer, period!
2. Grains are simply not healthy. Our bodies are not equipped/designed to digest grains and can actually be poisoned by the lectins, phytates and gluten they contain.

Keep it simple – if you're going to eat breakfast eat a high-protein/high-fat (fat is good for you, that's also a different post though!) one and avoid grains and fruits and you'll be amazed how long you get through the day without feeling hungry. It amazes me how much bad information about diet is out there that people will do no research on to refute and fact-check.

This study could be right or it could be wrong, but it's clearly in no position to offer advice based on the results of this one study alone. Self-reported studies of food intake are NOTORIOUSLY inaccurate. Short-term nutritional studies of only two weeks are NOTORIOUSLY unable to reliably predict long-term outcomes. Calculations studies of short-term calorie intake are just as unreliable in predicting long-term success of healthy weight maintenance. In short, this study is nearly meaningless.

calm down people – don't believe it if you don't want to – eat what you want – live how you want

Oh No!! Are you suggesting that people use common sense and be responsible for themselves. We should be free to make our own decisions. How shocking! I can't be trusted to do that!!

Fruits and grains for breakfast. Anything else would be rude.

Eating protein in the morning is important as well.

This is irresponsible reporting. The studies all say (correctly, I would argue) that a GOOD breakfast, not a "big, hearty" breakfast, is good nutrition. Thanks for distorted sensationalistic reporting, CNN health.

" Eat breakfast like a king, lunch like a prince, and dinner like a pauper." – Adelle Davis (1904 – 1974)
She lived to 70 – which is not too bad.

Yes, but 70 is not exactly old, either! My mother always eats breakfast and is 90. My father-in-law always eats breakfast and he is almost 102. I think the best thing is to eat several small, healthy, balanced meals per day, avoid sugar and refined carbs, never stuff yourself, and exercise several hours per week, combining aerobics - or just fast walking - and weight training. And if you need to lose weight, don't eat after about 7:00 p.m. Chances are that you WILL want some kind of breakfast if you do that. Even a piece of whole-grain toast with nut butter and a cup of tea is better than nothing. Or how about some oatmeal with raisins and low-fat milk? That is very cheap and good. – Leonore Dvorkin, leonoredvorkin.com

When are people ever going to stop trying to come up with pills, strategies, eat breakfast, dont eat breakfast to lose weight. Plain and simply put, you eat LESS calories then you burn. Period. This is not hard to figure out. When you eat Mcdonalds and have a desk job, guess what. Your going to gain weight. Our country is extremely overweight. When my European friends visit, the first thing they say is "Are we at a fat persons convention? Im like "Nope this is what my country looks like."

"Are we at a fat persons convention?". Awesome and hilarious. Sadly, its true. I am 5ƌ" and 120 lbs. For the US, I am fit and trim. In Taiwan, I am the equivalent of the Hulk and can't really buy anything more than shoes.

Jack LaLanne is still around, and he was all about the exercise that went along with the eating part. Isn't he in his 90s,and his wife, too? I still recall watching him do jumping jacks on the old B/W TV each morning, and he DID make you want to get up and exercise, too–or maybe it was the cheesy Hammond organ music?

This study doesn't surprise me in the least since many of the subjects were eating cereals, corn flakes and bread. The carbs race through your system pretty fast. Since I have cut carbohydrates out of my diet, I eat less and don't have the out of control sugar and food cravings that I used to. This study would have had different results if the breakfast consisted of high-protein foods only. Check out the work of Gary Taubes, Lyle McDonald and Tim Ferriss for opposing viewpoints about the calories deficit that the mainstream keeps pushing. I have already lost 5 lbs. on the Slow Carb diet in one week, including one day of carb loading. As a nation, we have been gravely misinformed about nutrition. Reading the book by Taubes just might make you angry!

High protein diets may work (not much though according to many studies) for losing weight, but there is also evidence that they reduce your lifespan. They also tend to have more fat, which causes cardiovascular disease, so you might lose weight but have a heart attack or stroke instead.
Best nutrition is a balanced diet. A little bit of protein and fat, mostly carbs though in the form of fruits and vegetables. Avoid refined/processed carbs, but whole grain bread is much better for you than steak.
If you want to lose weight, there is only one really good recipe: eat LESS.

There is also plenty of evidence that supports a low carbohydrate lifestyle. If you want to talk about research, what are your sources? I also find it amusing that when people think of low-carb, the first thing that comes out of their mouth is "steak". There are plenty of other protein choices such as eggs, fish, chicken and protein powder. I totally disagree about ANY kind of bread being better for you than steak. The bread will spike your insulin levels and doesn't provide you with any of the nutrient content that comes from steak. Many more people have gluten sensitivities, but how many people have you heard of that are allergic or have sensitivity to meat?
If you had bothered to look up the "Slow Carb" diet, you would see that it includes vegetables and beans. Fruit is trickier since once again, it spikes insulin levels. Many fruits have also been bred to have a higher sugar content so it tastes sweeter than what grew naturally 100 years ago.
If your diet works for you, that's great. I'm doing what works for me. People are lying when they say that ONE way is the ONLY way to fat loss because we are not all genetically the same.

The only thing that influences what I eat during the day is my mind. If you want to eat a big breakfast and want to gorge yourself at 9PM on bacon and chocolate, you will.

Slažem se. Most people don't realize how much power they have to control what they eat. I eat a good breakfast of protein and grains and orange juice, then small snacks at regular intervals. I don't always eat until full, because then I would have way too many calories. I also work out frequently, as I am trying to slim down, and it is working. And I never eat after suppertime, cutting food and drink (other than water) out at 7PM. I go to bed with hunger, but I know I will be burning calories while I sleep.

Maybe it depends on whether you are a morning person or not. i am not so its hard for me to eat breakfast until 11 .morning people tend to like a hearty breakfast.

I eat fruit and raw nuts for breakfast

9:30 am. (I have black tea when i first get up.) Then, I'm fine until 1 pm or so. For me, the high-carb cereals would cause low blood sugar within an hour or two. Even granola or steel-cut oats. The protein and fat of nuts/eggs/etc. + fruit keeps hunger at bay and I eat less overall.

I like the foods they ate in this 2 week study all fattening meats and carb overload. How about eating EGGS for breakfast!!

This study may have provided more insight had they chosen a chain that also provides "healthier" options with fewer calories, such as oatmeal, fruit cups or yogurt vs. Sausage sandwiches. Does the calorie info sway people to make those choices instead? Clearly if the customer knows that all that is available are tacos, then that's what they were there for to begin with and would not change their mind based on some calorie info.

I've found that my day's calories are determined more by what I eat for lunch than what I have for breakfast. I tend to have a small breakfast - yogurt, fruit and granola or just a piece of toast. it varies. Occasionally I will go out for a bigger breakfast, and when I vacation all bets are off in the morning. But what I eat later in the day does not seem to be affected by the size of my morning meal. If, however, I have a "real" lunch rather than just a piece of fruit or something small, I will either skip dinner entirely or have a light "snack" type meal. I don't think we need three full meals a day. Most people do fine on one main meal and one or two light ones. (FYI - I am on the thin side, and athletic.)

what is the easiest fastest way to loose weight.

The best thing I ever did was to switch from the two big meals a day to 6 small meals a day. I'm never hungry and weight just seemed to pour off me. Never skip a meal and eat 6 or more meals a day.

2 weeks probably isn't long enough for a study.

It's simple. calories burned > calories consumed = weight loss.

Bodybuilders eat 5-10 smaller sized meals a day instead of 3 giant ones and the content of the meals themselves vary little.

It says the study was carried out on 280 obese and 100 normal-weight Germans – that280 super obese and 100 obese Asians.

i am very thin and i want a little fat what need i do?
please help me.

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The english ate huge breakfasts. what that proves I dont know

Whatever you do. just remember not to swim afterwards. : o)

Whatever meal you're looking at, it's important to design it properly to serve you well until the next time you eat, both in terms of nutrition and satiety. Breakfast sausage and cornflakes aren't ideal, to say the least. There are a number of factors here that they apparently didn't analyze. For example, the macronutrient profile of the breakfast will have a huge effect on the day's eating pattern. A breakfast with a high fiber and protein content will generally keep hunger down and moderate or even lower food intake through the rest of the day. On the other hand, a breakfast of corn flakes will stave off hunger for about an hour or two. The macronutrient profile of the meal also influences blood sugar spikes and dips in the hours following the meal, which can heavily influence eating patterns and volumes. This study simply was too limited in its analysis. There are a number of important nutritional factors besides calories that significantly effect how a person eats following a morning meal.

Not sure where some ridiculous rumor like that would start. People need to stop buying into such absurd claims because they are too lazy to actually eat healthy and excecise. Stop eating big breakfasts and popping fat burners while sitting on the couch expecting to lose weight. Eat a small meal every 3 hours consisting of a lean mean/veggie and throw in a good fat/carb every other meal, pretty simple.

that would be exercise* and lean meat*, lol

I'd rather skip dinner, thanks. hungry in the AM, and just don't want to eat after about 5.
Food before bedtime just sits there, ugh.

When will people just accept the fact that all losing weight requires is less calories consumed than burned. It's simple math. Take that professor who recently lost 20 pounds eating only twinkies and cupcakes and whatnot. How you ask? Less calories in than out. People try all these crazy gimmicks and argue with each other needlessly. Now of course if you eat foods that are "healthier" you probably decrease your risk of cardiovascular problems and whatnot, but really, weight loss only boils down to the aforementioned process. Just don't go too crazy because you still need enough calories to function (so don't go anorexic after reading this please!).

This study was observational (the subjects merely recorded their normal behavior), not experimental (in an experiment, a portion of the subjects would be instructed to eat some specific amount other than their normal whim). The problem with observation is that you get no suggestion of whether things are causes and effects, reverse of the suspected causal direction, or merely associated with a 3rd factor.

The real question we always want answered is NOT "what do ____ people typically do on a daily basis", but rather "What can I do differently to produce a desired outcome?" Experiments answer the real question because they evaluate the result of an intentional change, while observational studies only provide murky trivia.

This particular study is also a little off (as it is reported, anyway), because the real-life issue (and the issue which is addressed by experimental studies elsewhere) is whether or not the popular practice of skipping breakfast entirely is actually a bad idea. That is not the same as asking whether a medium or large breakfast is best. It is not surprising, nor is it irreconcilable, that eating a large breakfast rather than a medium breakfast causes increased weight, while skipping breakfast may also have negative consequences (like an urge to pig out at lunch) over a small- or medium-sized breakfast.

I myself usually don't eat breakfast. A really interesting study. Thanks for the article!

Always eating? Want to find out why and lose weight?

News Flash – the best way to lose weight is to eat less and exercise more. Calories in – Calories out –
smaller meals – more frequent exercise. I lost 40 lbs – it is simple math – 1lb of fat = 3500 calories
1st determine what your caloric intake should be – i.e. 2500 calories daily – then adjust the amount of calories you consume – exercise daily to burn extra calories – you can easily lose 1-2 lbs a week this way. Create a caloric deficit each day.
1-2 lbs a week is healthy weight loss and less subject to rebound – lose 20 lbs in 10 weeks. This is not rocket science – just simple math! Do more – eat less.

What is missing from this study is intentionality. People have wills and can decide how much and when they will eat. Of course people in the study ate the same later. There was no incentive tto change. I am going through a fitness/diet program, and I have had to look at everything I eat and when I eat it, as well as how much to workout and what to do. I have a plan. This study was done without any acknowledgment that people can change their eating habits if given enough of a reason to do so.

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I do not think it would kill most Americans if we cut back on our large breakfast ideas. Less calories? Yep that helps with weight loss.

The fattest people I know eat large breakfasts. Sorry to burst the bubble of breakfast enthusiasts. Whenever I decide to eat breakfast, i am hungry the entire day and never stop eating, when I do not eat breakfast, I can easily control my daily caloric intake. Maybe its just me, but that's one example.

I just lost 30 pounds by eating a huge breakfast after 30 minutes of aerobics everyday. It makes me less hungry and I make sure to eat three to four small sized meals the rest of the day. Along with that lot and lots of water makes me feel full. My daily caloric intake has now decreased and I don't get cravings. Plus my aerobics is melting fat away. I'm getting lots of compliments from my friends and family. Breakfast definatly helps but it has to be a huge healthy breakfast. Steak, Eggs, Sausage everyday will clog your arteries. Try whole grain oat meal mix in some flax seed and honey to sweeten. Then make yourself some wholegrain toast without butter, some fruit and veggie paddies for protien. Throw in some low fat chocolate milk and this will give your metabolism a good kick in the but early in the morning. Remember if you eat the bigger meal earlier in the morning, your metabolism has more time throughout the day to work it off. That is what keep you fueled for the day. I don't know what nonsense people are saying on this page but breakfast gives you the energy you need for a long day ahead. You feel more energized and ready to conquer the world when you do it right. Glad I made the change. I used to never eat breakfast and gained all my weight. Now it's finally coming off so I must be doing something right? lol

when it comes to breakfasts, i really love some solid heavy meal with eggs and bacon in it.

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The Upside of More Than 3 Meals a Day

While eating many meals may not rev up your metabolism or make you burn fat, experts say it could help you in other ways.

The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.

“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier,” says Cleveland dietitian Amy Jamieson-Petonic, RD. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

That’s why breakfast is so important. After 7-8 hours of sleep without food, you need energy to get moving, Jamieson-Petonic says.

Continued

People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.

If you start off your day with breakfast, and then continue eating every 3 to 4 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.


Big Breakfast Beats Traditional 6-Meal Diabetes Diet

It's all in the timing, according to researchers from Tel Aviv University who propose shifting the way you eat so you’re having the biggest meal of the day at breakfast and fewer calories for dinner, 1 during a presentation at ENDO 2018, the 100 th annual meeting of the Endocrine Society in Chicago, Illinois.

“When you eat matters much more than what you eat,” says Daniela Jakubowicz, MD, professor of medicine and a pediatric endocrinologist at the Wolfson Medical Center at Tel Aviv University in Israel, in sharing results of a study about the benefit of a high energy breakfast in people with type 2 diabetes who need insulin to help manage their blood sugar.

Move Calories to Earlier in the Day to Lose Weight

By flipping the amount of food you eat to earlier in the day—having 50% of your calories at breakfast, about 30% of your daily intake at lunch, and just 20% of your calories at dinner (some protein and vegetables but no starch)—participants have the ability to dramatically lessen the need for insulin and lose weight, in comparison to the typical diabetes-type diet in which food is consumed throughout the day. 1

“We know that people who eat in the evening have a tendency to gain weight, which may be because of the natural rise in glucose that occurs throughout the day and is highest in the evening,” 2 says Dr. Jakubowicz, based on earlier research. “Since this scenario typically leads to a need for more insulin, which in turn prompts weight to climb, the result is a vicious cycle of more insulin and increasing weight.”

The good news, say these researchers, is that it matters very little what you eat if you are stuck in this cycle, and the way out may be to shift the timing of your meals so you're having a high energy breakfast and consuming most of your calories by about 3 pm. This is far different than the usual way most people eat—having the biggest meal in the evening when the body is already winding down. 2

“This is a useful, non-pharmacologic treatment for anyone who requires insulin to manage their type 2 diabetes,” she tells EndocrineWeb, “Focusing on your meal schedule with tight restrictions on time but not on the composition of your diet will reduce feelings of hunger, lessen your need for insulin, and eliminate carbohydrate cravings.”

Eat During the Most Active Daytime Hours

Dr. Jakubowicz and her team studied 29 men and women, with an average age of 69 years, who had obesity and type 2 diabetes requiring insulin. Over three months, they were randomly assigned to follow a meal plan with the same number of calories (

1800 calories), but the timing varied:

  • Bdiet—3 meals daily with calories distributed as follows: a large breakfast (50% ) lunch (30% ), and dinner (20% of calories, no starches some protein and lots of vegetables)
  • 6Mdiet—6 eating occasions (a traditional diabetes-type diet) with breakfast (20% of calories), lunch (25%), dinner (25%), and 3 snacks (10% each).

Here’s what might you expect by adopting a change in the way you time your meals to reflect an eating style similar to the Bdiet group: 1

  • Significantly less need for insulin (20.5 units less daily vs. 2.2 units more in the 6Mdiet group), in as little as 2 weeks
  • Weight loss of

“To reduce your need for insulin, improve your glucose control, and even see your weight drop, you will want to be prepared to make this an almost everyday routine,” senior study author, Zohar Landau, MD, a pediatric endocrinologist at Wolfson Medical Center told EndocrineWeb, “and, by making this change, you will see a drop in your [insulin] medication, your body weight, and you will have better glucose control.”

A diet with the same level of calories but a change in meal timing and frequency has a pivotal role to help patients improve their type 2 diabetes, says Dr. Jakubowicz.

Obesity Experts Weighs In

From this study, while maintaining the same caloric intake, in this case 1600 calories a day, the differences for patients who consumed most of their calories earlier in the day was significant, says J. Michael Gonzalez-Campoy, MD, PhD, FACE, medical director and CEO of the Minnesota Center for Obesity, Metabolism and Endocrinology in Eagan, Minnesota.

"Clearly, there is a lesson here," Dr. Mike tells EndocrineWeb," For people with obesity and type 2 diabetes mellitus, there is more to it than total daily caloric intake to optimize the meal plan. This is strong encouragement to do away with snacking, and to plan three good meals a day with the biggest one early in the day."

Now we need to understand why stacking most calories earlier in the day seems to make such as difference. "Why this observation holds true needs to be addressed," he says.


The best way to lose weight boils down to these three things

Additional research may back up these findings. One small study looked at participants who were given an identical meal one week apart with the only difference being the timing of the meal (one in the morning and one in the evening). Again, the morning eaters came out ahead with improvements in blood glucose levels and a slight boost in metabolic rate.

A more recent analysis adds more to the timing is everything case, showing that compared to eating a big dinner as Americans typically do, eating your largest meal in the morning can lead to better sleep patterns. In this small study, people in the morning meal camp fell asleep more easily and slept more routine hours. In other research, regular sleep times were linked to increased feelings of happiness, healthiness and calmness—in other words, better well-being.

Povezano

Weight Loss Success Story How one man lost 50 pounds with intermittent fasting

The research on time-restricted feeding — a form of intermittent fasting — is also promising. In a recent 10-week study, people who were instructed to both delay breakfast for 90 minutes and eat dinner 90 minutes earlier (thereby changing the timeframe in which they could eat), lost an average of twice as much body fat as those who were allowed to eat normally, despite being allowed to eat whatever they wanted during the approved hours. Though in this case, despite the impressive results, 57 percent of the participants whose eating was restricted felt the time window was impractical for the long haul.

Can we draw conclusions on meal timing based on small, short-term studies? It’s hard to know whether results like this would hold up over the long haul or with more diverse populations (say, older, less healthy people, people of different backgrounds, etc.). And there are practical issues, too. Our work schedules and family obligations may make it difficult to get your biggest meal in the morning and cut off eating in the evening hours.


Is a Big Breakfast and Small Dinner the Secret to Weight Loss?

Are you familiar with the phrase "Eat breakfast like a king and dinner like a pauper"? Well, according to a new study published in the journal Gojaznost, if you want to lose weight, that may be the way to go.

Ninety-three obese women with metabolic syndrome were provided with a 1,400-calorie diet for twelve weeks. The participants were divided into two groups half ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner, while the other half ate the reverse: 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. Both groups lost weight, however, the large breakfast eaters lost substantially more (18 pounds compared to 8 pounds) and lost more inches from their waists (3 inches versus 1.4).

But before you go making pancakes and eggs tomorrow morning, this strategy may not help you slim down. First, this study was only conducted for 12 weeks, and in the scheme of things that is not a whole lot of time. Also the researchers only looked at women with metabolic syndrome, not women who simply want to lose weight, and either way, most women eating 1,400 calories a day would see the number on the scale go down because that&aposs likely a lot less than what they are currently eating.

Lastly, like most studies, we need to remember that everything was controlled for here-and in the real world that just isn&apost the case. Is it realistic to only eat 200 calories for dinner and still be social? Mislim da ne. Could you consume 700 calories for breakfast when you simply aren&apost hungry in the morning? Again, I think not.

What I do think is that more women need to simply start eating healthy and being more physically active. If they have metabolic syndrome, they should especially make sure their meals are not high in simple carbohydrates and have adequate protein and healthy fats. No one should skip meals more fruits, veggies and whole grains should be consumed and 200 calories is way more like a snack than a meal. If you&aposre following a 1,400-calorie diet as these women did, I&aposd recommend 400-calorie meals and snacks of 200 calories. Perhaps we should all be eating simply as princesses.


Pogledajte video: DOŽIVETI STOTU: Dijabetes i predijabetes (Oktobar 2021).