What happens to people who don’t eat breakfast for a long time?

This is your parents’ exquisite breakfast, and a cup of coffee is your silly breakfast. You struggle between staying in bed and going to work every day, always forgetting about breakfast, and are constantly scolded by your parents.

Does skipping breakfast have any impact on our body?

You must have seen the various disadvantages of skipping breakfast in health-preserving articles. But for now, most of it is still undecided.

First of all, it is controversial that skipping breakfast leads to weight gain.

Indeed, many observational studies have shown that people who skip breakfast generally have higher body weight and waist circumference.

Our body secretes a variety of hormones to control appetite. Among them, ghrelin is secreted in large amounts in the stomach when you are fasting, telling you that you are hungry. Peptide YY (PYY) in the intestines will enhance the feeling of fullness and advise you not to eat too much.

Compared with eating breakfast, if you skip breakfast, your ghrelin levels will be significantly higher within 4 hours, and at the same time, peptide YY will continue to decrease, which may mean that you will eat more in the next few meals More.

However, some studies have found that although skipping breakfast will make people feel hungrier, this will not allow them to compensate for energy at lunch. Instead, they will produce at least 400 kcal due to missing a meal. heat difference.

Moreover, rigorous randomized controlled trials also found that the causal relationship between skipping breakfast and obesity is not established.

The second misunderstanding about skipping breakfast is that it will cause gallstones.

Bile in the human body is secreted by the liver and stored and concentrated in the gallbladder. Food can stimulate the contraction of the gallbladder and promote the discharge of bile into the intestine to aid digestion.

When we are fasted for a long time, the movement of the gallbladder is reduced, which leads to the accumulation of bile. Especially after 15 hours of fasting, cholesterol, the main component of gallstones, reaches its highest peak and is prone to precipitating and crystallizing, which may theoretically increase the risk of gallstones.

However, it should be noted that the possible factor that causes gallstones is not skipping breakfast, but fasting. If you have dinner at 7pm, it’s a good idea to have breakfast before 10pm the next day to break your fast. But if you finish your late-night snack at 12 p.m., it may not matter whether you eat breakfast or not.

In fact, compared to eating or not eating breakfast, gender, obesity, age, diet, family history, etc. are the clear risk factors for causing gallstones.

Taking food as an example, gallstones are related to the intake of refined sugar and saturated fat. Data show that male patients with gallstones eat approximately 15 g more fat and 20 g more sugar per day than healthy people. In other words, if your breakfast is always high-fat and high-sugar foods such as fried dough sticks and fried cakes, the risk of getting gallstones may be greater.

The third controversy about skipping breakfast is that it hurts the stomach.

You must be familiar with news like this. But currently, there is no evidence that skipping breakfast will cause stomach cancer.

Theoretically, if you are a person who eats breakfast every day, your stomach will secrete gastric acid on time every morning. When you suddenly stop eating, your stomach acid will not know what to do and will "digest" the protective gastric mucosa, making your stomach uncomfortable.

But rather than saying that this is the fault of skipping breakfast, it is better to say that it is the fault of irregular diet.

In fact, eating breakfast was not uniform in the past.

In ancient China, breakfast was once regarded as a "big meal" to replenish energy due to the living habit of eating at sunrise and resting at sunset.

In Western countries, breakfast has been ignored for a long time, and dinner is the most sumptuous meal. The saying "breakfast is the most important meal of the day" didn't appear in a health magazine until 1917.

It is worth mentioning that the owner of this magazine is Kellogg, the founder of the ready-to-eat cereal brand.

In order to promote ready-to-eat cereals, businesses such as Kellogg's continued to market the importance of breakfast, which gradually changed people's views on breakfast. Therefore, whether to eat breakfast or not really varies from time to time and from person to person.

For you, instead of worrying about whether you should have breakfast or not, you should pay more attention to regular eating habits when conditions permit.

There is a "biological clock" in everyone's body. The suprachiasmatic nucleus in the brain controls everything as the master clock, and each organ has its own clock inside. They can be used to regulate behavioral and physiological activities to adapt to changes in the environment.

When you eat irregularly, the peripheral clock affected by food signals will be misaligned with the main clock, thus causing harm to the body.

For example, if you often eat late-night snacks two hours before going to bed, you are not only five times more likely to gain weight than ordinary people, but it can also easily damage your glucose tolerance and increase the risk of diabetes.

Similarly, if you are always hungry and full from meal to meal, and your energy intake is unbalanced, your risk of developing metabolic syndrome will be higher.

Therefore, if your parents urge you to eat, they may not really regard the health article as a guide, but they hope that you will develop fixed eating habits and have a healthy body.

You must still have many questions to ask about health.

Soy milk, cow’s milk, goat’s milk, which one is more nutritious and healthy for breakfast?

How many years have you been deceived by drinking eight glasses of water a day?

At what time do you need to go to bed every day to stay up late?

What happened to those people who drank coffee for a long time?

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References

[8] Zhang Yihu. (2021). Avoid fats and oils in cholelithiasis, and don’t go to extremes. Jiangsu Health Care (11), 51.

[9] Life Times. (2019). Protect the gallbladder from the correct Start with breakfast.

[10] Bloch, H. M., Thornton, J. R., & Heaton, K. W. (1980). Effects of fasting on the composition of gallbladder bile. Gut, 21(12), 1087- 1089.

[11] Stokes, C. S., Krawczyk, M., & Lammert, F. (2011). Gallstones: environment, lifestyle and genes. Digestive diseases (Basel, Switzerland), 29(2 ), 191–201.

[12] Misciagna, G., Centonze, S., Leoci, C., Guerra, V., Cisternino, A. M., Ceo, R., amp; Trevisan, M . (1999). Diet, physical activity, and gallstones—a population-based, case-control study in southern Italy. The American journal of clinical nutrition, 69(1), 120-126.

[ 13] Popular Science China. (2019). What should I do if I have too much stomach acid? You need to master these "dry things".

[14] Yao Weijun. (1999). A study of the food system of the Han and Tang Dynasties. Chinese Cultural Studies (01), 83-88 1.

[15] Daily Telegraph. (2018). History of breakfast.

[16] The Paper. (2020). History of breakfast: When did breakfast become important?

[17] Xing Chen, Gu Ye, & Song Lun. (2017). The role of circadian rhythm in metabolic regulation. Military Medicine (07), 618-622.

[18] BBC. (2018). Is breakfast really the most important meal of the day?

[19] Pot, G. K., Almoosawi, S., amp; Stephen, A. M. (2016). Meal Irregularity and cardiometabolic consequences: results from observational and intervention studies. Proceedings of the Nutrition Society, 75(4), 475-486.

[20] Lopez-Minguez, J

., Gómez-Abellán, P., & Garaulet, M. (2019). Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients, 11(11), 2624.

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