Breakfast - touted since
ages as the meal of the day to rev up metabolism and aid in weight loss, seems
to have fallen from grace. A study published in the American Journal of
Clinical Nutrition reported that eating or skipping breakfast has no
discernible effect on weight loss in adults who were attempting to shed pounds.
To test the relative effectiveness of a recommendation to eat or skip breakfast on weight loss
in adults trying to lose weight, Emily Dhurandhar and her team, conducted a 16-week,
multisite study on 283 adults with BMI ranging from 25 to 40, and aged between 20 and 65 years. The
participants were divided into a control group, experimental group who ate
breakfast, and experimental group who skipped breakfast.
The researchers found that treatment assignment did not have a significant
effect on weight loss,
and there was no interaction between initial breakfast eating status and
diet and nutrition experts differ.
breakfast is not an option. It is our first meal after 10-12 hours of
rest and skipping it could lead to acidity, ulcers and eventually a loss of
appetite,' says Dr. A. Laxmaiah, Deputy
Director, National Institute of Nutrition.
'Breakfast is the most important meal of the day because it signals the body to wake up and start burning
calories,' says Tanya Zuckerbrot, Nutritionist.
Skipping breakfast is
bad for your health and weight loss. Not eating breakfast may up-regulate your
appetite because if you don't get the required nutrients, your body tries to
make it up during the day and you tend to overeat. This could possibly lead to
weight gain over time. Further, skipping breakfast has been linked to poor
overall diet quality.
various studies have shown that consuming regular breakfast reduces the risk of
chronic diseases including diabetes
Studies have also found
that health breakfast consumption improves learning abilities and promotes
better school performance in children.
In short, a healthy
lifestyle that includes balanced diet and regular exercise could probably be
the secret of weight loss.
Healthy breakfast recipes
Here are a couple of
healthy breakfast ideas to start your day:
1. Spinach and parmesan omelet
Don't have the time for
elaborate breakfast? Here's a quick but healthy low calorie breakfast.
1 cup chopped spinach
1 tablespoon chopped scallion
2 tsp parmesan cheese
Sauté the spinach and scallion for a minute or so in a pan.
Beat eggs with a dash of tabasco, and add to the pan.
Cook for 2 minutes or till the eggs are cooked through.
Flip and add 2 tsp grated parmesan and cook for 15 to 30 seconds.
Serve with one slice toasted oat bread (or multigrain bread) and half a cup of
grapes (or an apple or pear).
2. Cabbage and spinach roti
You may play around with
the ingredients if you like, for example, you can use bajra or other millets in
lieu of besan and maize; or use carrots and beans as vegetables.
¾ cup whole wheat
¼ cup maize
¼ cup besan (gram flour)
cup finely grated cabbage
¼ cup finely chopped spinach
Milk for binding the dough
Salt, lemon juice, and green chilies to taste
Combine all the ingredients and knead into a soft dough using sufficient milk.
Divide the dough into 6 portions and using a rolling pin make rotis out of the
Cook each roti in a pan till both sides are cooked. You can use a little ghee
if you prefer.
Serve hot with ginger pickle.