- One of the main criticisms of breakfast (BF)
eating studies is the lack of consideration regarding the duration of the
“Consider, for example, two BF-eaters having their last meals at midnight; one then consumes BF at 5:00 a.m. (5-h overnight fast) and the other consumes BF at 10:00 a.m. (10-h overnight fast). Both are considered “BF-eaters” in the majority of studies, but the difference in overnight fast durations makes them metabolically distinct from each other. Similarly, “BFeaters” who have an earlier dinner (last meal) at 7:00 p.m. followed by BF at 10:00 a.m. have an overnight fast of 15 h, which can be metabolically similar to “BFskippers” who had a later dinner (midnight) and skipped BF altogether and ate their first meal at 3:00 p.m. (same 15-h overnight fast).”
The duration of fasting has been shown to have major effects on metabolic activity. Since this important parameter is not taken into account during these breakfast experiments, there remains a significant question regarding the validity and interpretation of these studies.
- Skipping breakfast has been linked to risk of obesity in USA and UK but not in other countries such as Australia, Portugal, and Saudi Arabia
- Skipping breakfast is similar to fasting, which has been shown to have positive metabolic effects on weight loss.
- Skipping breakfast often leads to increased hunger ratings, but it doesn’t necessarily lead to overcompensating at later meals.
- There is currently no direct causality that links skipping breakfast to increased risk of obesity.
Here are some breakfast ideas:
- Toast with peanut butter and banana
- Cereal such as cheerios,with a hard boiled egg (cooked the night before)
- Yogurt Parfait
- Protein smoothie
- All eggs: Sunny-side up, poached, hard boiled, soft boiled, over easy, scrambled (make sure you include some fruit and carb)
- Pancakes with yogurt and fruit
- Waffles with yogurt and fruit
- Bacon, eggs and toast
- Crepes with yogurt and fruit
- Breakfast burrito
- Breakfast taco
- Breakfast pasta
- Breakfast pizza
- Granola and yogurt
- English muffin with peanut butter
Breakfast Pasta: Papparadelle with Truffle Oil and Scrambled Eggs
Total Calories: 3066 / 4 = 766.6 calories
- 1-2 tablespoons of truffle oil: 120 calories for 1 tbsp of oil
- Seven eggs : 490 calories
- 6 tablespoons of butter: 600:
- 1 cup of grated parmesan cheese: 456 calories
- 3/4 lb of pappardelle pasta: 1400 calories
- Boil a pot of water and cook the pasta as you normally would do.
- With a little fry pan, melt about four tablespoons of butter and add the truffle oil. Set aside on low heat.
- Mix together seven eggs in a bowl.
- Add a tablespoon of butter to another frypan. Dump the eggs in and scramble them with a fork.
- When the pasta is finished cooking, add the pasta to the frypan with the eggs. Mix.
- Serve with parmesan on the top.