"We have breakfast like a king, lunch like a prince and dinner like a pauper". What's true in this saying? According to him, take many calories at night would be detrimental, but in the morning would be beneficial. In line with this phrase, popular wisdom believes that the strongest and caloric meals have to be done at the beginning of the day when we are active and we still have many hours to burn, and reserve as light for the night before going to sleep . It is also believed that skipping meals is a health risk and increases the risk of obesity. All of these beliefs, but seem logical, not always coincide with what they think about the subject matter experts. The following article details three tips to manage calories, describes the relationship between calories and the number of meals, and breakfast addresses the role in the energy supply.
Food and calories: three tips, better than a saying
There are three tips that seem to have more sense than the saying "breakfast like a king" or "dine like a pauper". They are:
Eating unprocessed or minimally processed foods.
Reduce the size of servings consumed.
Prioritizing plant foods.
Also, perform several moderate and healthy intake throughout the day is also compatible with an active lifestyle to eat only two or three times a day (especially if foods contain several dishes and very caloric). It is very difficult to exercise after eating two huge plates of cannelloni. So, if you eat often avoids physical inactivity (which causes about two million deaths annually), so be it.
Calories and the number of meals
Not the same take a handful of nuts, or two apples, three croissants with melted chocolate
When a person comes to consulting a dietitian, one of the first questions that reviews the professional is the number of daily meals intake or performing that person. While some make only two (often, breakfast and dinner), others eat frequently. Maybe all of them maintain a healthy weight and follow a healthy diet, but maybe not. What "hint" then guides the specialist about whether such behavior is not recommended? The bottom line is, without doubt, the amount of calories consumed at each feeding, and the quality of those calories: it is not the same as taking a handful of nuts, or two apples, three croissants with melted chocolate.
In any case, both clinical experience and some studies show that people who spend long hours without eating come to have such an appetite, unconsciously picking more caloric foods. Who is capable of eating a raw carrot after six hours of fasting, especially if you have at your fingertips nougat Jijona? So the advice to divide the calories consumed during the day in several intakes makes sense.
However, most of the people who want to lose weight tend to suppress some food or to make sporadic fasts. This behavior is associated, according to various researchers, activation mechanisms that store fat. Studies also indicate that it can raise cholesterol levels and blood sugar. Anyway, what is clear is that a drastic reduction in caloric intake is not advisable because it creates a rebound effect or "yo-yo effect" (long-term weighed more than before). In addition, as stated an important guide for prevention and treatment of obesity, may cause hypertension, gallstones or increase the risk of mortality. That is why current management guidelines advise body weight 500-600 kilocalories decrease in the regular intake of the patient, always under medical control.
In Professor Jordi Salas-Salvado opinion, this object is achieved by reducing the consumption of alcohol (if applicable), with decreased consumption of foods high in trans fats or saturated (meat, processed meat, whole milk , cheese and other animal products) and reducing the sources of added sugars.
This leads to the million dollar question: fat snack between meals? Nothing better to answer the most recent Spanish consensus prevention and treatment of overweight and obesity, which in 2011 concluded that research studying the relationship between meal frequency and variation of body weight are inconsistent. Thus, as it is not clear whether snacking "fat" if "thin" or no effect on body weight, the most sensible advice is not to abuse the superfluous foods or heavy meals, either at the time of day it is.
Calories in the morning, between breakfast and no breakfast strong
Promote high energy intake at breakfast (or "strong breakfast") is not justified, especially in an "obesogenic" society. Yes healthily should have breakfast, but then to have breakfast "and whatever more is better", there is an abyss.
It is possible that our conception that everything breakfast should be a high calorific value is a remnant of ancient days in which society depended on physical activity, which can not be applied in today's sedentary society. The idea that one should "breakfast strong" for energy throughout the day does not correspond, in general terms, with the current energy expenditure. At the other end of the pendulum is the option of skipping breakfast, but what effect has this way?
Studies do not show that breakfast prevents obesity or skip it translates into more body weight
Even among health professionals, one of the most deeply rooted beliefs about food is that skipping breakfast "fat". However, although many studies confirm that people who skip breakfast have more body weight, most impossible to know whether that relationship is "causal". The studies do not demonstrate irrefutably that breakfast effectively prevents obesity or skip translates long-term, more body weight.
It is common for overweight people eat breakfast little, without this being the cause of their extra kilos. Apparently, people who skip breakfast tend to smoke more, drink more alcohol or be more sedentary than those who do. Several studies have found that people who eat breakfast regularly are generally more active in their leisure time, and it does decrease your risk of overweight. In fact, there is research showing that take more calories at breakfast leads to greater overall energy intake throughout the day, which contradicts the general view that the breakfast should be rich.
In any case, the FESNAD-SEEDO consensus reviewed scientific literature published for fifteen years between 1 January 1996 and 31 January 2011, and concluded that research studying the relationship between the omission of breakfast in adults and risk of overweight and obesity are controversial and inconsistent.
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