The "wrong" breakfast or lack of it leads to obesity
(How should I eat)

In an effort to lose weight, many people skip breakfast. It would seem logical: eat less — grow thin. However, this misconception is totally wrong and even dangerous. Numerous studies by nutritionists prove that a lack of breakfast is a straight road to obesity.

It is known that America is the leader in the number of people suffering from excessive weight. The National Weight Control Program, developed over several years in the framework of public policies to improve the health of the population has involved thousands of Americans. Not all achieve success. But most of those who manage to lose 13–15 pounds and maintain their weight over 6 years (78% of participants) have breakfast daily, and 90% have breakfast at least 5 times a week. James O. Hill, Ph. D. and director of the Center for Human Nutrition at the University of Colorado, a recognized expert in the field of dietetics and one of the compilers of the Programme, confirmed that "starting the day with breakfast is an important strategic aspect of weight loss and to keep the results achieved."

Not so long ago the Journal of the American Dietetic Association published the results of research, which involved about 2000 girls under 19 years of age. Participants in the experiment who ate breakfast daily weighed 13% less than those who ignored the morning meal. The same experts conducted similar studies with older participants. They revealed that women having breakfast had a more active lifestyle, more exercise. During the day, they consumed fewer calories and lost weight faster.

How to eat to become fat?

The eating habits common to many residents of the United States represent the fastest way to gain weight, according to a well-known nutritionist from New York, Stephen Gallo. The usual diet of the average American is this: no breakfast or a pastry with jam for breakfast, a sandwich on the run for lunch, and a couple of hours later have food from the first cakes, donuts or candy machine available in the office. Dinner is eaten in succession of food intake starting from the moment the person comes home until nightfall. With this organization, and nourishment level the body has nothing left to do but get fat.

Why do we snack?

Why do we crave snacks? It is all a matter of chemistry. If our body does not get nourished in the morning, our blood sugar level drops. This process makes us feel a growing sense of hunger. This, in turn, results in snacking between meals, and eating a lot of carbohydrate foods at dinner. The result is weight gain.

There are entire treatises written on the importance of breakfast. However, one in ten Americans ignore this useful habit, although it is recognized that not eating breakfast leaves them feeling hungry all day. It is interesting that after changing their attitude to having breakfast and assessing its benefits in practice, few people returned to the diet where the morning meal is ignored.

What threatens the wrong breakfast, or how to get out of the vicious circle?

Specialists of the American Dietetic Association warn that the wrong breakfast is no better than a complete absence. Consider that the typical breakfast for many Americans, consists of sugary cereal with milk, pastry, orange juice. It is known that these and other similar products contain large amounts of carbohydrates that increase hunger.

What happens? We have breakfast that "fills" the body with a certain amount of calories. But hunger does not disappear but is rather increased. Why is this happening? Pure sugar, once in the blood, stimulates insulin, which, in turn, rapidly reduces the level of glucose in the blood. An hour or so after such a breakfast a person feels a strong desire to eat. And what does the snack normally consist of? That’s right, foods that are high in carbohydrates. Then it is a circle.

In this example, we are talking about so-called "fast" carbohydrates, or foods with a high glycemic index. These include potatoes, white bread, cakes, muffins, biscuits, ice cream, some fruits (mango, dates), a number of cereals (millet, semolina, etc). Foods with a high glycemic index cause the pancreas to work hard, since it has to produce a lot insulin. "Slow" carbohydrates raise blood glucose levels gradually, and therefore are easier for controlling feelings of hunger. "Good" carbs are in yogurt, cottage cheese, beans, bran, dried apricots, apples, whole grains, plums, pears.

A protein rich breakfast is a recipe for getting thinner

The best way to maintain a stable blood sugar level is to have breakfast consisting of protein-rich food, says Stephen Gallo. It’s great if you can eat a two egg omelet, a meat cutlet, cheese or cottage cheese for breakfast. But there is also a good alternative: a fast, easy and healthy breakfast in a nutritious ISIFFitness cocktail, which not only provides a healthy meal, but also contains the full range of vitamins and minerals needed by the body. Preparing it takes seconds, which is important in the modern day pace of life. One portion of the chocolate shake contains 20 grams of protein and valuable and useful carbohydrates with a total energy of only 220 calories and a fat content of 3.86 grams. This breakfast gives a feeling of fullness until lunch and helps you avoid snacks.

What is for lunch and dinner, or How to keep your appetite under control?

It’s great if your lunch menu consists of dishes with high protein, low in fat and with plenty of fiber. If you want to eat properly but have no time for a good lunch, you can use another ISIFFitness product — a delicious, healthy and satisfying soup. This dish charges you with energy and gives a feeling of fullness for the day, while containing about 20 grams of protein, carbohydrates, beneficial, low fat (a serving of vegetable soup contains just 6.08 grams of fat), lots of useful fiber and only 204 calories. For dessert, you can have an ISIFFitness healthy dessert, which is a perfect snack.

With this diet, you will not reach 5pm so hungry that you snatch buns, candy or cookies. It’s much easier to control your appetite at dinner when it is kept under control during the day: a piece of lean meat or fish with vegetables will be sufficient for dinner. Again, if you don’t have the opportunity to eat properly at dinner, you can replace the evening meal with an ISIFFitness cocktail. Your hunger will disappear as the body receives all necessary nutrients.

Stephen Gullo advises to be careful with carbohydrate foods, especially in the evening. If hunger does not let you go to sleep, the nutritionist proposes making a low-calorie juice, sugar-free jam or a dish from raw grain.

By eating this way, you not only get rid of excess pounds, but also maintain the results achieved for as long as you wish.

If you have doubts (which is usually the case for most people), we recommend trying the proposed diet for a week. You’ll understand what it means to be in great shape, feel great and feel a surge of strength and energy, just by adjusting nourishment.

Remember that obesity is our enemy. Grow thin beautifully, correctly and maintain a healthy weight!