Breakfast Demystified – All Breakfast Myths Clarified
The Breakfast Principle
Breakfast literally refers to the notion of breaking the “fast”. Meaning, breaking your overnight fasting. Going back 200 years before, people mostly had their dinner at the time of sunset and would begin napping by 2 or 3 hours after the sunset.
People won’t be cooking or eating any further at night. As morning arrives, the previous night’s fast is broken after the 12 to 13 hours gap, hence the name “breakfast”. But today, this term has its intention and meaning.
We even eat even at 12 AM, 1 AM late night, and then again morning, between 8 AM to 10 AM. Now, there is only a minimum time gap of 8 to 10 hours, between our night and morning food. Sometimes, this gap goes even lesser. Therefore, we actually don’t have a proper “fasting time”, hence our morning meals do not imply what we referred to as breaking a “Fast”. This drastic lifestyle is what we are adhering to till date and is the primary contributor for various bodily ailments.
In a Nutshell
Earlier days, people used to have their fasting time between the night and morning meals, which would be more than 13 to 14 hours. This duration was notably therapeutic for the human body and helps in maintaining the optimum level in all our metabolic activities. Comparatively, today the same gap is only seen for 8-10 hours and fully cannot be deemed as a fasting time.
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Now to the part of breakfast myths, have you ever experienced anyone saying these to you anytime?
- “Eat your breakfast like a king, lunch like a prince, and dinner like a pauper.”
- Skipping your breakfast is not good for your health and body.
- Your breakfast is the vital meal of your day as it boosts your overall metabolism and helps lose weight.
Well, the probability is high that these claims would have reached your ears. However, these are false claims and there is no solid scientific evidence to prove the same! Or no best dietician in Bangalore would suggest the same to anyone!
Yet, the reason behind we people bringing it to the limelight today lies in the promotional campaign activities of the late 19th century breakfast cereal companies. They branded their products (business) stating that breakfast is the most essential meal of our day. This was a marketing strategy, in which we individuals regrettably believed it deep.
Right Way of ‘Breaking the Fast’
By eating only carbohydrate-rich breakfast items such as choco flakes, idli, upma, rice, oats, dosa, corn flakes, muesli, and more such food articles are going to spike up our insulin levels. This ultimately in the long run is going to affect the body by causing insulin resistance and diabetes related concerns. This might even trigger weight gain and aggravate sugar in pre-diabetic patients.
What’s more to note here is that the sugar levels may start to crash post 3 to 4 hours of your meals, hence making you feel hungry soon. The only solution to balance your breakfast right is to take equal amounts of:
- Moderate proteins (preferably 25 to 30 grams).
- And sufficient natural fats.
Simplytosay, if you want to have dosa or idli for your breakfast, then make sure you balance it with a vegetable sabji, sambhar, or similar side dish.
Skip Breakfast or Not?
The direct answer to the question on whether to skip the breakfast or not depends if you have voluntarily done it as a part of your fasting. In that sense, it is going to impact your body or health in the following said 3 ways:
- Increase in Insulin sensitivity, that is eventually good to prevent weight gain or diabetes.
- High perks guaranteed when you practice overnight fasting sustainably for more than 12 hours. You even cut down 30 minutes from your morning schedule.
- No muscle loss or physical hampering is noted with people who perform regular workouts and other similar exercises.
So, the next time, when you have your breakfast, also include: 25 to 30 grams of proteins + plan your dinner the previous night itself [preferably 14 hours earlier your breakfast]. Hence, you can achieve a minimum fasting each day. Even the best dietician in Bangalore city would suggest this formula!
Recommended Sources of Good Protein
Sprouts – Tofu – Broccoli – Paneer – Nuts – Mushrooms – Eggs – Protein Shakes from authentic companies.
The above stated food considerations can be included in your breakfast regime and help you stay fully up to 2 or 3 PM. Additionally, if you wish to stay more productive each day, then this technique will work best for you.
So, Here’s Your Takeaway
Let’s finally debunk some breakfast myths;
- Breakfast is not an important meal of your day, but lunch is.
- Consume light dinner, and before 7 PM.
- Not hungry? Then skip breakfast. But have a fixed time chart, if you are already on your intermittent fasting.
- Skipping or delaying your breakfast even beyond 11 AM to 12 PM is not dangerous.
- The actual danger is eating sugar-rich, carbs-filled breakfast.
- And if you want to have breakfast, then eat at least 30 grams of proteins too.