Cebu Province - People nowadays are skipping breakfast and the most common reason is “they want to lose weight”. Does it really help?

We must remember that our body’s response to circadian rhythm is that it’s like having a clock inside our body that is involved in our physiology including digestion, temperature, blood pressure regulation, hormone production and immune function. The circadian rhythm is considered as the largest regulatory system in our body.

According to studies, it is less likely to gain weight with the calories that we eat during morning than night because we tend to burn more calories in the morning. This is what we call diet induced thermogenesis, the energy or calories needed by our body to digest what we eat.

Burning more calories in the morning is part of circadian rhythm. Our body has a system that geared towards moving all day and because our body uses the calories in the morning to store the energy in the form of glycogen in our muscles. Glycogen is a stored form of glucose. When the body needs a quick boost of energy or when the body is not getting glucose from food, glycogen is broken down to release glucose into the bloodstream.

There is a saying “eat like a king during breakfast, eat like a prince during lunch and eat like a pauper during dinner”. Several studies show that those who eat more during breakfast than lunch and dinner are more likely to lose weight. For instance, our caloric requirement is around 1,400 kcal. It is better to distribute it to around 700 kcal for breakfast 500 kcal for lunch and 200 kcal for dinner. Take note, it is best to eat quality or nutrient-dense food, rather than eating donuts, chocolates, cakes, and cookies or other nutrient-poor foods during breakfast. It will make a difference in the long run. Better to have healthy food choices and focus on complex carbohydrates. Avoid food that cause inflammation like canned goods, junk food and processed red meats.

Also, take the time while eating. Chew the food well and enjoy its filling. Through this technique, you digest your food better and that you will feel full. This is the time your satiety center turns on and appetite center turns off. This way you can be more mindful of what and how you eat. // ND II Abigail Q. Ambe, RND