If I skip breakfast, will I lose weight or gain weight?

A study found that middle-aged people who skip breakfast are at a higher risk of gaining weight than those who eat a hearty breakfast. .

A research team at the Instituto del Mar in Spain followed 380 middle-aged people aged 50 and older with metabolic syndrome for three years. Participants were divided into two groups: those who consumed a breakfast of approximately 400 kcal (20-30% of daily caloric intake) and those who did not.

 

Metabolic syndrome is defined as meeting three or more of the following five criteria, including diabetes, heart disease, and stroke: ▲Waist circumference ≥102 cm for men and ≥88 cm for women ▲Triglyceride level ≥150 mg/dL ▲HDL cholesterol less than 40 mg/dL for men and less than 50 mg/dL for women ▲Blood pressure ≥130/85 mmHg ▲Fasting blood sugar ≥110 mg/dL.

The analysis found that middle-aged people who ate breakfast had a lower body mass index (BMI) and a 2.5 cm smaller waist circumference than those who did not.

"Breakfast plays a crucial role in breaking the long overnight fast and providing energy to the body," said Dr. Carla Alejandra, who led the study. Eating breakfast boosts metabolism, ensuring smooth calorie burn throughout the day and preventing overeating at lunch or dinner.

 

As we enter middle age, our metabolism begins to slow down and muscle mass declines. Therefore, it's important to replenish essential nutrients through a balanced breakfast of complex carbohydrates, protein, and healthy fats, and to manage intake at subsequent meals.

 

Here's an example of a balanced breakfast recommended for middle-aged and older adults.

 

▶One bowl of mixed grain rice, one bowl of radish soup, one small grilled croaker, one small plate of stir-fried oyster mushrooms, one small plate of perilla leaf salad, and some kimchi

 

▶One bowl of mixed grain rice, one bowl of mushroom radish soup, one medium-sized piece of grilled salmon, one small plate of braised lotus root and burdock, one plate of lettuce salad, and some kimchi

 

▶One bowl of mixed grain rice, one bowl of beef and seaweed soup, one plate of marinated tofu, one plate of zucchini salad (small), one plate of grilled deodeok sprinkled with sesame seeds (small), and some kimchi

 

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It's good for your health if you eat it for breakfast.

It's time to eat breakfast and go to work

It's so overwhelming, I'm just eating eggs, fruit, and bread.

 

It's a good example of a balanced diet.