Article 14: Skipping breakfast to lose weight? Here's how to eat a quality breakfast.

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Skipping breakfast to lose weight

Eating a quality breakfast is the best choice for health and weight loss.

"The early bird catches the worm." It would be wonderful to have a hot breakfast on a beautiful morning.

However, many people skip breakfast because they stay up late or are used to eating something before bed. In addition, they often get up late and are in a rush to get to work.

Some people simply don't know what to eat for breakfast, and find it too troublesome to make it themselves, so they skip it altogether, treating it as a way to lose weight.

But can skipping breakfast really help you lose weight?

Theoretically, yes. Because a normal person eats three meals a day, while you only eat two, skipping one meal means you'll consume one less meal's worth of calories, making it easier to lose weight.

Especially for those who don't eat breakfast properly, I would even suggest they skip breakfast.

Eating an improper breakfast refers to a breakfast with a poor nutritional structure, which is usually mainly a mixture of sugar and oil.

Sugar-oil mixtures refer to foods made by mixing starch (sugar) and fat (oil), such as pancakes, fried dough sticks, potato chips (fried starch), fried rice noodles, fried noodles (fried starch), shumai, meat buns (starch coated with oil), biscuits, egg rolls (high in oil and sugar), etc.

Eating this kind of breakfast, which is mainly a mixture of sugar and oil and lacks protein, is worse than not eating it at all.

However, skipping breakfast is never a good choice. Whether for health or weight loss, eating a quality breakfast is the wisest course of action.

The reasons are as follows:

1. The human digestive system has a regular working rhythm. If you normally eat breakfast every day and suddenly skip it to lose weight, you may develop gallstones or stomach problems because the bile ducts, gallbladder, stomach, and other digestive organs do not stop working properly.

2. The body's hormone secretion, awakening, and physical activity mainly begin in the morning. As the saying goes, "The early bird catches the worm," so it's best to have a good breakfast at this time to replenish your body with energy and nutrients, making your work and metabolism more efficient.

Doing this will greatly benefit your health, mental state, and weight loss.

3. Some people may have the feeling that it's good to skip breakfast, but eating breakfast makes them feel drowsy in the morning and prone to hypoglycemia around noon.

So they simply skip breakfast. Actually, it's not a problem with eating breakfast, but rather a problem with the quality of the breakfast.

As mentioned earlier, if you eat a breakfast that is mainly a mixture of sugar and oil, your body will quickly absorb this mixture and convert it into sugar in your blood.

When blood sugar rises rapidly, people are more likely to feel drowsy.

The sugar-oil mixture is a fast-moving phenomenon; it raises blood sugar levels very quickly, and then drops them just as quickly.

When a person's blood sugar drops rapidly, they are prone to symptoms of hypoglycemia such as fatigue and dizziness.

Therefore, for the sake of health and for quick weight loss, we should eat a high-quality breakfast that is not a sugar and oil mixture and is less likely to cause blood sugar levels to fluctuate.

How do you make such a high-quality breakfast? It's very simple; just include the following essential nutrients.

1. Protein: Protein is the most important nutrient for the human body. It helps improve the body's metabolic efficiency and maintain stable blood sugar levels.

2. Fiber: Provides a feeling of fullness and slows down the absorption of sugar and fat in the intestines.

3. Starch: Provides sugar, giving people enough energy.

4. Healthy fats: provide energy and help absorb fat-soluble vitamins.

Many people are afraid of fat when trying to lose weight, but this is a big mistake. Fat is an important nutrient that provides a feeling of fullness and promotes the defecation reflex, and it is essential for human health and weight loss.

Why are starches and fats mentioned here, and are they referred to as components of a good breakfast? The reason is that starches and fats themselves are not wrong; the problem lies in how they are combined.

When they are paired with proteins and cellulose, their negative effects are suppressed, and their energy-providing benefits are utilized.

How should these four nutrients be combined in real life?

1. Milk, unsweetened yogurt, or unsweetened soy milk: These three foods are rich in protein, and the fat they contain is healthy fat. Moderate intake is beneficial to health. A 250 ml glass of pure milk, unsweetened soy milk, or unsweetened yogurt every morning is a good choice.

Each of these three foods has its own advantages and disadvantages: milk is convenient and cheap, but it can cause diarrhea if you are lactose intolerant; unsweetened soy milk is also convenient and cheap, as there is unsweetened soy milk powder available for purchase, but it doesn't taste very good, and some people with high uric acid levels cannot drink it; unsweetened yogurt does not cause lactose intolerance, but it also doesn't taste very good, and it needs to be stored in the refrigerator, which is not very friendly to people with weak spleen and stomach.

Personally, I think that if you don't have severe lactose intolerance or acne-prone skin, then fresh milk is the best choice.

As for the claim that milk is too cold and unsuitable for Chinese people to drink, there is not much basis in traditional Chinese medicine and it is not worth considering.

2. Chicken eggs or quail eggs: These two types of eggs are very common sources of high-quality protein and also provide the body with healthy fats.

Many people avoid egg yolks for fear of high cholesterol, which is a terrible waste.

The main nutrients in eggs are in the yolk, which is rich in lecithin and other protective nutrients that combat hyperlipidemia and arteriosclerosis. There is no need to worry about developing hyperlipidemia from eating egg yolks.

Those doctors who tell you not to eat egg yolks if you have high cholesterol are completely unreliable. They probably just heard it from others and didn't think about it seriously.

As for the claim that egg yolks are cold in nature and should not be eaten, that is utter nonsense.

The best way to eat chicken eggs and quail eggs is to boil them; followed by steamed eggs or poached eggs; low-temperature oil-free fried eggs are also acceptable; tea eggs are also fine.

It's not recommended to fry or deep-fry eggs with a lot of oil and at high temperatures.

3. Whole grains: Whole grains are a combination of starch and dietary fiber. This combination can provide the human body with sufficient calories, rich trace elements, and a large amount of dietary fiber.

Whole grains give you a strong feeling of fullness and are absorbed slowly, so they are less likely to cause rapid fluctuations in blood sugar.

Common whole grains include corn, sweet potatoes, oatmeal, yams, pumpkin, peas, and lotus root.

Boiling or air frying (oil-free) are both good ways to enjoy them.

4. Vegetables and fruits: Vegetables and fruits are a combination of water, fiber, and vitamins, while fruits contain a little more fructose.

Therefore, it is recommended to eat more vegetables, while whether or not you eat fruit for breakfast is not important.

Choose one of the four foods above to create a high-quality breakfast that is beneficial for both health and weight loss.

You can choose and combine them according to your own taste, and try to find a few combinations that you like.

Then eat them alternately every day, trying not to eat the same thing for a long time.

Finally, let me summarize in four sentences.

1. If you have a long-standing habit of skipping breakfast, you can skip it, but you must ensure that your diet at other times is nutritious and varied.

2. It's better not to eat breakfast at all than to eat a breakfast that is high in starch or a mixture of sugar and oil.

3. There is no need to skip breakfast in order to lose weight. Arranging three meals a day in a reasonable manner is more in line with the pace of modern life and the physical rhythm of most people.

4. Eating a high-quality breakfast is the best choice for health and weight loss.