"Is Skipping Breakfast Better for Weight Loss?"
Where did this whole
breakfast-is-the-most-important-meal- of-the-day concept come from?
The father of public relations, Edward Bernays, infamous for his
"Torches of Freedom" campaign to get women to start smoking back in the 1920s,
was paid by a bacon company
to popularize the emblematic bacon and eggs breakfast.
The role of public relations, he wrote in his book entitled "Propaganda,"
is the conscious and intelligent manipulation of the organized
habits and opinions of the masses. Public relations specialists thereby
constitute an invisible government, the true ruling power of our country.
Breakfast is big business. Powerful corporate interests such as the breakfast
cereal lobby are blamed for perpetuating myths about the importance of breakfast.
This editorial in The American Journal of Clinical Nutrition urged nutrition
scientists to speak truth to power and challenge conventional wisdom
when necessary even when it looks like we are taking away
motherhood and apple pie. Actually, the editorial concludes,
reducing the portion size of apple pie might not be a bad idea, either.
So, should we break the feast and skip breakfast to lose weight?
Though advice to eliminate breakfast will surely pit nutrition scientists against
the very strong and powerful food industry, skipping breakfast
has been described as a straightforward and feasible strategy
to reduce daily calorie intake. Unfortunately, it doesn't seem to work.
Most randomized controlled studies of breakfast skipping found
no weight loss benefit to omitting breakfast.
How is it possible if skipping breakfast means skipping calories?
The Bath Breakfast Project— a famous series of experiments
run not out of the tub, but the University of Bath in the UK—
discovered a key to the mystery.
Men and women randomized to either eat breakfast—
defined as taking in at least 700 calories before 11am—
or fast until noon every day.
As in similar trials, the breakfast eating group ate a little less throughout
the rest of the day, but still ended up with hundreds of excess daily calories
over the breakfast skippers.
Those who ate breakfast consumed more than 500 calories a day more.
I mean, over six weeks that would add up to over 20,000 extra calories.
Yet after six weeks both groups ended up with the exact same change in body fat.
Wait! How could tens of thousands of calories just effectively disappear?
If more calories were going in with no change in weight,
then there must have been more calories going out. And indeed,
the breakfast group was found to spontaneously engage in more kind
of light-intensity physical activity in the mornings
than the breakfast skipping group.
Light intensity activities include things like casual walking, light housecleaning
activities, not structured exercise per se, but apparently enough
extra activity to use up the bulk of those excess breakfast calories.
There's a popular misconception that our body goes into energy conservation mode
when we skip breakfast by slowing our metabolic rate.
That does not appear to be true,
but maybe our body does intuitively slow us down in other ways.
When we skip breakfast
our body just doesn't seem to want to move around as much.
The extra activity didn't completely make up for the added calories though.
We seem to still be missing about 100 daily calories,
suggesting there may be another factor to account for the mystery
of the MIA morning calories.
Recent breakthroughs in the field of chronobiology—
the study of our body's natural rhythms— have unsettled an even more sacred cow
of nutrition dogma: the concept that a calorie is a calorie.
It's not just what we eat, but when we eat.
Same number of calories, different weight loss, depending on meal timing.
Just to give you a taste, the exact same number of calories at breakfast are
significantly less fattening than the same number of calories
eaten at supper. What? That's just mind-blowing.
A diet with a bigger breakfast causes more weight loss
than the same diet with a bigger dinner. Because of our circadian rhythms,
morning calories don't appear to count as much as evening calories.
So maybe breakfast should indeed be the most important meal of the day after all.