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How to eat (Way of intake)

Why a well-balanced breakfast help prevent obesity

2020.05.25

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°„Summary>
°¶A "well-balanced breakfast" can help prevent obesity. On the contrary, an unbalanced or easy breakfast (a piece of bread, coffee, a slice of ham and mashed potatoes, etc) might make you gain weight.
°¶In other words, we cannot judge it simply based on whether people eat breakfast or not.
°¶In Japan, it is said that eating breakfast will increase your metabolism and make it hard to gain weight, but this is wrong. Rather, it should be explained using my "intestinal starvation theory".


<Introduction>
  In the previous article, I introduced the idea of a "biological clock," but this time, I am going to state my own opinion about how eating breakfast affects obesity concretely.

[related article] →"Does a biological clock affect obesity? "

1. “Metabolism” has become a magic word.

  In Japan, it is often said that thin people who eat a lot do not gain weight because “they have high metabolism”. On the other hand, they often say that people who tend to gain weight “have low metabolism”. The word “metabolism” has been used like a magic word.

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  The same is true of breakfast. Eating breakfast will raise body temperature and metabolism, and the nutrients and calories taken from that are consumed, so it is thought that people do not gain weight even if they eat a lot of breakfast.
  Many researchers and experts describe metabolism as a silver bullet to solving obesity, but this is an obvious mistake. It is already proven that fat people have a higher basal metabolism.


2. How eating breakfast affects increase in weight? (My opinion)

  As I mentioned at the beginning, it is more reasonable to explain this by my “intestinal starvation theory”.


(1) A "well-balanced breakfast" can help prevent gaining weight

  First of all, when I say “eating a well-balanced breakfast make it hard for you to gain weight”, it does not mean that you take simple nutrients such as tablets, but it means that you take a variety of food (meat, vegetables, dairy products, beans, seaweed, etc.).

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(Typical Japanese breakfast we used to have)



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(Recently, even in Japan many people eat western breakfast.)


  Breakfast is the start of the day, and when you eat breakfast, your resting stomach and intestines start moving actively. If you eat a variety of food at that breakfast, such as fibrous vegetables, seaweed, dairy products, beans, and fish and meat products, you can prevent intestinal starvation because undigested food will remain in your intestines for a dozen hours or so (this is because our small intestines are as long as 6 to 7 meters long). In short, you are unlikely to gain weight in the sense that your Base Weight is not going to go up.

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  In other words, when you eat (meal time, meal interval), what you eat, and how you eat affect obesity because they are closely related to the movement of the "intestines". This is why people who are slim by nature and have this kind of lifestyle are unlikely to change their body shape for the rest of their life, even if they eat without worrying about calories.


(2) Lightening your breakfast or lunch makes you more likely to gain weight

  On the other hand, there is the case that eating breakfast might make you more likely to gain weight (in the sense that your Base Weight goes up). It is a so-called inverted triangle-type diet, in which you have a light breakfast and lunch (or you might sometimes skip lunch) and make up for the lack of nutrition and calories by eating dinner.

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  For example, you just have a light breakfast (a piece of bread, coffee and fried egg) in the morning, and also eat something like a rice ball, a hamburger or an instant noodle for lunch, contrary to the explanation in (1), you are likely to develop an intestinal starvation.

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  When your stomach and intestines start moving after breakfast, you usually defecate, and then your intestines only have what you ate at breakfast (in this case, mainly carbohydrates and highly digestible protein). If you eat a simple carbohydrate-focused meal even for lunch, your body lacks fiber, etc., and all the food in your intestines might be digested before dinner, which makes it easier to develop a state of intestinal starvation.

  In other words, if you combine various food and take a well-balanced breakfast, you become less likely to gain weight, but if you make it too simple, instead, you might gain weight easily. In chrono-nutrition, the theory that "eating breakfast boosts your metabolism and consumes whatever you eat afterwards" does not hold true.


(3) Skipping breakfast makes it easier to gain weight

  Skipping breakfast does not make everyone fat, but I think, if some conditions are met, it makes you more likely to gain weight.

  The biggest thing is simply a matter of "what to eat" and "meal intervals". Eating only two meals a day makes the meal intervals longer. Eating dinner at 8 pm means that you do not eat anything for nearly 15 hours until next lunch.

  Skipping breakfast makes you hungry, so in Japan, people tend to eat a carbohydrate- and meat-focused meal. Many people are satisfied with being full, so they sometimes lack fiber, such as vegetables.

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  However, since they did not eat breakfast, there is only that lunch in their intestines. If you do not eat until 8 or 9 pm in that state, you are likely to develop an intestinal starvation (a state where everything is digested). (The same is true of between dinner and next lunch.) This is basically the same reasoning as (2), "lightening your breakfast and lunch makes you more likely to gain weight”, with a difference of “the amount you eat”.

  If you eat late at night, you can prevent yourself from developing a state of intestinal starvation by eating something such as milk or chocolate, even around 5pm.



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