For many years, we have been praising the importance of breakfast.
For example, we know that it does help students and people in general, so that they can focus more effectively at work.
We know it helps weight loss and fitness recovery via certain specific signals sent to the body.
Today, a further confirmation comes from a study on type-2 diabetics (nowadays the most common type of diabetes and unfortunately more and more common in industrialized countries).
In a study conducted in the diabetes unit of Tel Aviv University and published in Diabetologia in May 2015, a rich breakfast was shown to be able to reduce the daily blood sugar levels when compared to those who eat a lot at dinner (Jabucowicz D et al , Diabetologia. 2015 May; 58 (5): 912-9. doi: 10.1007/s00125-015- 3524-9. Epub 2015 March 1).
All subjects involved received an equal amount of calories/day, but those eating more calories during breakfast (which therefore became for them the main meal of the day) and reducing the caloric amount at dinner experienced roughly a 20% reduction in blood glucose throughout the entire day; more specifically, 20-23% less of their usual levels was registered at lunch (both groups received the same number of calories at lunch).
These findings show how breakfast may represent a durable signal. Therefore, it is important to give our body a twice as effective message (a rich breakfast and a light dinner), which is going to trigger a specific sugar levels and weight management program.
The article mentioned above is noteworthy for two main reasons:
- It confirms that a rich breakfast and a lighter dinner are essential tools not only to treat obesity, but also to tackle hyperglycaemia and diabetes.
- It describes how every organism is prone to receive important signals triggered by simple choices, like an enjoyable bigger breakfast with more calories and a new style of having dinner, trying out some new dishes while actually eating less and reducing the caloric intake.
More in detail, the study expected the same patient to try in succession (cross-over study) two different types of diet, each of about 1500-1600 Cal in total, defined as follow:
1) A rich breakfast and a light dinner (for a total of 1520 Cal)
- Breakfast 710 Cal
- Lunch 610 Cal
- Dinner 200 Cal
2) A light breakfast and a rich dinner (for a total of 1520 Cal)
- Breakfast 200 Cal
- Lunch 610 Cal
- Dinner 710 Cal
In other articles published here in the past few weeks, we have explained how an overweight person may find beneficial choosing programs involving a “short fasting” step, which will produce a global effective slimming signal through a rich breakfast and a “dinner leap”, allowing around 15 hours of fasting between lunch and the following breakfast.
Such plan should only be followed by diabetic people that are under direct medical supervision (in fact, 200 Cal represent little more than a snack for them); nonetheless, it represents a powerful tool to trigger a strong metabolic stimulation required for anyone willing to lose excess body fat.
For years, in our centre we have been following our patients through specific therapeutic courses based upon similar dietary concepts; we recommend everyone to improve their knowledge on varied and easy-to- prepare types of breakfast, such as those presented in the book “Breakfast and brunch for your well-being”, all suitable for any food reactivity.
We now have more rational scientific grounds supporting our work and belief, which indicates additional tracks for future research and clinical applications.