Friday Favorites: Is Breakfast the Most Important Meal for Weight Loss or Should It Be Skipped?
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- Опубліковано 30 лис 2023
- Is the link between breakfast skipping and obesity cause-and-effect? Breakthroughs in the field of chronobiology-the study of our circadian rhythms-help solve the mystery of the missing morning calories in breakfast studies.
Spoiler Alert Ironically, breakfast may indeed be the most important meal for weight loss based on chronobiology, the effects of our circadian rhythms. While we’re on the topic, Which Is a Better Breakfast: Cereal or Oatmeal? (nutritionfacts.org/video/whic.... Find out by watching the video!
Did I pique your interest in chronobiology? If so, you’re in luck:
• Chronobiology - How Circadian Rhythms Can Control Your Health and Weight (nutritionfacts.org/video/chron...)
• Eat More Calories in the Morning to Lose Weight (nutritionfacts.org/video/eat-m...)
• Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper (nutritionfacts.org/video/break...)
• Eat More Calories in the Morning than the Evening (nutritionfacts.org/video/eat-m...)
• How Circadian Rhythms Affect Blood Sugar Levels (nutritionfacts.org/video/how-c...)
• How to Sync Your Central Circadian Clock to Your Peripheral Clocks (nutritionfacts.org/video/how-t...)
And for some breakfast inspiration, check out A Better Breakfast (nutritionfacts.org/video/a-be..., Dr. Greger in the Kitchen: Groatnola (nutritionfacts.org/video/dr-g..., and my recipe videos for a vegetable smoothie (nutritionfacts.org/video/dr-g...) and a grain bowl (nutritionfacts.org/video/reci...) from The How Not to Die Cookbook (nutritionfacts.org/cookbook).
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Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/frida... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/frid.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
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Having a bigger breakfast never fails to keep me satiated the rest of the day, yet I'm still trying to get over that mental hurdle of "What if I don’t have enough for later?" even though that never turns out to be the case lol. Thanks Dr. Greger!!
I spend almost 6 years skipping breakfast and felt fine. But since I started listening to Circadian rhythm and longevity experts like Dr Sachin Panda, I moved my meal timings earlier during the day because of the various health benefits he talks about. It's still taking some effort to getting used to this meal timing but every good project takes effort.
Thank you Dr Greger, I could not function without breakfast, I am petite and very slim (thanks to my oil-free WFPB way of eating, now in my 4th year!) but I still eat a lot, even compared to my overweight friends (all meat-eaters) who struggle to lose anything at all. I am a very early riser and eat my breakfast at 4, mainly lots of tropical fruit. I never snack but have a big lunch early, midday or even earlier in winter, lots of veggies raw (huge salad) and cooked, one starch (e.g. sweet potatoes or 1 lb of chestnuts or half a can of beans or falafel + hummus, etc.). After that I don't get peckish again until 5pm when I have a super big bowl of veggie soup, and that's it. I love eating this wonderful food and I have stopped craving sugary, salty and fatty food that triggered me to binge for decades. I am so happy with this way of eating that you and other WFPB doctors/health professionals promote, I thank you every day for sharing this information as you've really changed my life. At 57 I feel fantastic, youthful, fit, healthy, slim and I look good in clothes for the first time in my life, I can wear cool stylish outfit and am confident and popular with people as a result. Thank you!
What a beautiful testimony. So so pleased for you! Would love to learn from you. ❤
Thank you so much for this unbiased review. I was waiting for the catch to tell us to fast in the morning. It is best to eat your bigger meals earlier in the day. Thank you for your integrity.
So we’re back to the old saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
This is exactly the opposite of how I’ve eaten my whole adult life and now my weight issues make sense 😂
It's funny how everyone talks about the option of skipping breakfast but never about skipping dinner. my glucose control is much better in the morning and since I started skipping dinner I feel much better.
I would love to do that but so much of social life with family & friends revolves around dinner.
arugabely dinner is your last proper meal tho
I really feel it. When i skip breakfast, i am moving way less and feel less energized than when i eat an oatmeal.
What would we do without Dr. Greger?
THANKS, DOC!!!!
I make overnight oats every evening with plant milk 5 different fruits and berries and 4 different seeds and it works for me. I forgot to mention that I wash it down with a cup of organic coffee.
Say no for coffee or drink it 1.5 hrs before or after
@@samiryan214 I will not do that. I eat a Whole Foods Plant Based Diet as it is. I am not going to worry about food combining and all the other time consuming rituals that go along with it. Live life and be happy don’t worry so much.
Yes yes, in most humans, metabolism slows down in the evening, so carbs turn into fat in the evening, while in the morning carbs are burned by the daily activity. Best way to lose weight and be super healthy? Eat breakfast and lunch and skip dinner!
Key is not just skip breakfast but also nothing to eat after dinner so 16-18h fasting occurs. That’s where benefit is. Skipping simply to eat more later won’t be as useful
Great insight. Appreciate it.
Great video doc
Another good video. Thank you, Dr. Gregor. And I might add, you are looking particularly dapper today in the blue shirt and the blue tie.
I love this channel!
I believe in IF from 12-8 Monday through Saturday. On Sunday I eat at random times. And something about breakfast lol. I love breakfast
as a fysics teacher, I do not agree: a calorie IS a calorie, a centimeter is e centimeter, and 1°C is 1°C. I am sorry, my entire believe system revolves around the correct use of le system international d! unités ;-). What our bodies does with the food and how food is converted into energie is a different thing. As for breakfast: I eat when I am hungry. Sometimes it is after waking up, sometimes it is 3 hours later. I do not think about it, I listen to my body.
It takes the Body more Energy turning glucose into fat than fat into fat.
Can you give more information on circadian rhythm food intake and how this affects calories? Dr Huberman did a video on this but your perspective would be enlightening.
Great Video!!
For several years I eat the first meal of the day only when I feel hunger. So now sometime between 10:30 & 1:30, I eat. I do not overeat and my weight, which started to yo-yo during menopause, has decreased. I almost always exercise before my first meal too. 🤷
Funny how this is exact opposite of many popular influencers opinions on breakfast... at some point we need to decide who we are going to listen to. I have tried both ways of eating and also breakfast and no breakfast. Lately I am following Greger's advice and keeping notes. Seems like I do better without all the saturated fat from a high fat and animal focus diet. Giving it 3 months and keeping data. Hoping my LDL will lower, since it skyrocketed on carnivore. I never liked Greger and thought he was a sickly looking tree hugger, BUT the more I watch him the more he is growing on me. He actually has a decent sense of humor and is not as sickly as I first pegged him. He is speaking in Fort Myers in Jan 2024 and I am planing to attend and drink the vegan kool aid (so to speak).
I would says its more bad genetics than it is being sickly. No diet in the world can stop a receding hairline and poor eye sight that you inherited.
(No offense Dr Greger if you happen to see this. You're great)
I did time restricted OMAD with whole food plant based. I lost 50lbs, kept it off, and haven't been ill in 15 years. That's right, no pharma (OTC or prescribed), no vaccines, no COVID.
Thank you Dr Greger and Dr Rhonda Patrick. Between both of you, I have improved my health and stumped doctors.
What does vaccines have to do with anything!? Been veg head and vegan for 30 yrs, I wasn’t ever sick until my 40’s, had cancer. It was early and very treatable, didn’t need chemo or radiation, but I had it! I am now on a treatment for 5yrs. Vegan or pb doesn’t mean you won’t ever get sick. It may help but it doesn’t mean it won’t ever happen. We should still go to the doctors and get blood checked and whatever else needed. I was early because I never skipped my annual doc appt. Oh and there was a few supposedly very healthy pb social media UA-camrs or whatever who ended up getting ill, I believe with cancer. We are not immortal. Best 🌱
He's saying despite not having vaccines his immunity is v healthy
excellent, nice to hear people doing good things :)
big thumb up for no vaccines, we have enough drug use ingrained in our culture.
@@sudd3660 Vaccines save lives and caused less hospitalisations. But go crazy.
Rhonda Patrick isn't WFPD right?
I love this. I've read elsewhere about the benefit of front loading calories in the day. The more I listen and read the less attention I feel I should pay to calories and the more just be mindful of what and when
Thanks
👍 Whole food plant based for the environment and health; vegan for the victims!
Ir's a logical fallacy. It's like saying that If you skip drinking alcohol you're more likely to devolop drinking problem than heavy drinkers. You wanna lose weight you eat less. It's the simpliest thing.
So should my 4 mile morning walk continue to be fasted? I guess the correct thing to do would be to fast for the 4 mile walk, eat lunch, and make dinner fewer calories than lunch
Breakfast is my favourite meat of a day ❤
I eat breakfast becasue I hit the gym about 2 hours later.
But where does the 100 surplus energy go then?! Non- activity thermogenesis? Would that even be a good thing though?
I've been working really hard this year to take off some weight. For the first time in my life I have consistently eaten 3 meals a day. I find that, without breakfast, even making up the calories later, I have a hard time feeling satiated. I will struggle with bedtime cravings. Interestingly enough, if I am planning lunch out with a friend, I will intentionally skip breakfast to give myself more calories to play with and I don't seem to suffer from the same cravings later in the day. I believe it has more to do with the importance that I put on eating on that specific day rather than the timing or food. In other words, for me working from home, mealtimes hold more significance on days without socialization- which has likely contributed to my weight issues in the first place.
12 years WFPB and dropped 120 pounds permanently, I NEVER skip breakfast as it's always my big meal, so I have all day to burn it off. Any time I am lacking in satiety, I up my complex carbs. More Grains, Potatoes or whatever is the stuff that works for me. Chef AJ and her big plate of Asian Sweet Potatoes and Broccoli? That is really good! I hit the treadmill every day, not for the weight loss, but for all the other benefits. Gotta have them Carbs! Hope that helps. Good Luck!
clean your teeth when you feel hungry
Check your free T3 levels and TSH.. you maybe Hypothyroid
He confused me because he's great at sarcasm. So intermittent fasting is bad and we shouldn't skip breakfast? Or should we have breakfast and skip dinner when we fast?
In past videos, Dr. Greger has said it is better to eat breakfast and start your fasting at dinner time due to these hormones that more readily gobble up the morning calories vs. in the evening. It's just socially harder to do but scientifically and metabollically it's better to eat breakfast-skip dinner.
@@maryannmckinney4592 Thank you.
700 calories before 11 a.m.? That’s a lot!
These finding once again lend credence to the old adage "Breakfast like a king, lunch like a prince, sup like a pauper."
I feel better skipping breakfast. It prolongs my overnight fast, burning more glycogen stores. Since I'm a nocturnal person, I like having my first meal at about noon and my last biggest meal at 8 or 9pm, Omnivore, eating everything, whole foods, limiting processed food.
But then why am I sluggish, sleepy and slower when I have breakfast, with less energy? That's why I spontaneously skipped breakfast, so I could be more productive. Actually, I feel perfectly fine until I eat my first meal...
Conclusion: di not skip breakfast?? I try to have 1st meal at 11 am after a 17 hr fast.
If I eat breakfast I end up eating more total for the day. I just get hungry earlier in the day.
So for people who want to gain weight I wonder if they should focus more on eating later into the day, if those calories "count more"...?
I've tried both having breakfast and skipping it. In terms of energy, I'm ok initially but my energy drops after about 3 hours after waking. In terms of hunger, I feel fine either way depending on how active I am.
ok initially without breakfast you mean?
@@reinux yes initially without.
@@beesplaining1882 interesting, because i do remember watching a japanese tv show a long time ago where they mentioned a study testing how much longer people could tolerate doing a boring task with and without breakfast, and they found the breakfast group did way better. so i guess it really is worth having breakfast.
Strategically breakfast can be the most important of any particular day. Depending on the type of day you plan on having and depending on how you are feeling (body feeling/emotional feeling/consciousness) in the morning, a tailored breakfast can have a good impact.
One of the best things you can do for yourself is eat like Chef AJ. Just vegs and SOS free...no oil, salt, or sugar. No seeds, nuts, or flour. Starch based. So this morning I had a bowl of steamed potatoes, carrots and cabbage followed by a small bowl of cherries. Lunch is similar with a few different vegs and one or two starches, and a small fruit. Supper is light and early. Last night it was a large green salad with mixed baby greens, small bell peppers, an apple, no dressing just cooked white rice added. It was satiating and delicious. So the secret is plenty of vegs and starches and some fruit, without added oil or fatty seeds or nuts. BTY: I lost 45 lbs after starting this lifestyle and have kept it off 10 years.
@lana7422,
I agree with you almost 100%
I love Chef AJ.
I followed the McDougall diet for 4 months.
I'm no-"sos."
Ultimately I began following the advice of Dr. Greger and Dr. Fuhrman.
I now eat just like you but I include whole, raw, un-salted nuts, seeds, avocodo and coconut.
Since incorporating these whole, raw, un-salted fats, I haven't gained a pound.
@@Johnny-gm9wo Hi Johnny. Glad to hear you have tried the McDougall diet. It's the best out there. But you might want to check out Dr. Peter Rogers videos on the chemistry behind eating even natural foods that are high in fat. As I understand it, the problem is that our bodies don't need those added fats. Most vegs have fats in them. But for nuts and seeds the fats go rancid very fast after harvesting and that is part of where the problem is. Also, many seeds have high levels of estrogenic properties.
Chef AJ has an eating disorder lol
@@merrittpalmer4349
Define: "Eating disorder."
By western standards, healthful eating is considered "dis-ordered."
@@Johnny-gm9wo I fully believe in a SOS-free WFPD. Chef AJ is against eating any nuts and seeds because of her irrational fear of natural fats. I wouldn't be surprised if she avoids avocados altogether as well.
If caloric uptake is diminished at breakfast, might nutrient uptake be diminished also? Meaning breakfast would be arguably the lease efficient meal to eat, across the board?
“Taking away motherhood” is an odd phrase
Make a video about only eating one large breakfast a day (omad but for breakfast)
No, what a terrible idea leading to eating disorders, obsessive behaviour and not listening to your hunger/fullness cues. Why would you want to east in excess just once a day, crazy
@@luluandmeow im not saying its a good/healthy idea, i just want to see the consensus on this topic.
hes talking about OMAD - which most usually eat in the evening/afternoon but instead eat it at breakfast. Actually a very healthy diet, and interesting how morning food intake affects it/improves it if at all@@luluandmeow
I was thinking about this myself, it seems to be the best way to OMAD but hard mentally, since you know you wont be eating anything for the rest of the day and cant have any alcohol in the evening either, like you would be able to with an afternoon/evening based omad
Weight loss is only important in overweight people while skipping breakfast benefits all people when it comes to their health (not just their waist line) !
Eating is not just about uour calorie intake, it’s what type of food you eat. Most people eat breakfasts which are either too sweet or too fat, sometimes both.
Skipping these types of unheakthy breakfasts will make sure that uour insulin level stays low for a longer period of time than just during the night. This, in turn, will help your cells regulate their insulin response and prevent your body from developing chronic inflammations and metabolic disorders, such as diabetes..!
Skipping breakfast is therefore the BEST way to regain control of your body’s healthy functions and improve your health overall.
Losing weight should be secondary to your decision to skip breakfast (or not to, as the conclusion of this video suggest…) !
(And once you achieved skipping it, skip the evening meal too and see how refreshed and not puffy you wake up in the morning)
Remember : we humans, just like animals in the wild, arr not meant to be eating this much ! Especially with the desastrous modern way of life we are living…
i think you actually forgot to watch the video
@@sudd3660 or maybe you have not understood my point? I clarified a few things. See if you see where my opinion diverge from the opinion of the good doctor 😉
Here you go at 4:05
Wouldn't the issue of sluggishness \ lack of activity go away if you exercise in the morning while skipping breakfast?
Why does dr Michael Gregor always have a small commercial break style segway in all these videos? Are these being aired on tv?
I think it is because this is aired as a podcast
This is a compilation of two previously published videos, hence 'Friday Favorites'. The 'segue' is where Dr. Greger's staff edited out the intro and outro when making it into one video.
Correct!
Skip breakfast, do some cardio in the morning, then stop eating before 7PM (eating WFPB with no oil)
Now to go write a book and make millions
that few words how can you expand them to fill up a book!
@@samiryan214 That's where ChatGPT comes in 😉
The Bathe study…defined breakfast as 700 calories or more?!?! Who the heck eats that big of a breakfast on a daily basis? OMG 😮😂
weight loss is extremly easy: be poor enough to be unable to afford freaking breakfast.
rich people problem
poor people eat processed foods, being poor is linked to higher body fat. Its the middle class and higher who can afford healthy expensive whole/organic food