So, its no mystery that I have a very limited science and nutrition background. My strengths lie elsewhere. My friend just posted this blog thing about why we have to eat breakfast. I had a visceral reaction to it because I know intuitively that there are a lot of problems with it, but cant articulate it very well. (Im a big fan of intuition, which is what brought me to paleo to begin with- before I saw science to confirm what my heart already seemed to know).
I never have been a breakfast person. I normally just have a cuppa, and while im on paleo Im not hungry until 11 or 12 when I have my first meal of eggs and veggies. When I was SAD, I would find myself getting the woozy low blood sugar thing in late morning and bingeing, and i think THAT is what leads to weight gain in the absence of breakfast. not the absence of brekkie by itself. but its hard to convince people who eat a heavily carb and low-fat diet that if they were only switching out some of those carbs for fat that they would not have the feelings typically associated with "hunger" but which are actually just blood sugar dips. am i right? i have no idea.
And the bloggers statement that NOT feeling hungry in the morning is because of high cortisol seems wrong to me, too but I also don't know how to counter that.
Are you about sick of people telling you that you MUST eat breakfast? When there???s nothing you???d less like to do? You just can???t stomach food in the morning. It makes you feel nauseous or you just plain have no appetite. I bet most people you???ve spoken to on the topic have ignored this and just blasted you with all the reasons.
???Breaky will kick-start your metabolism???
???It will stop you cravings junk food later in the day???
???It will give you energy and focus to perform better throughout the day???
???You should eat breakfast like a king, etc, etc, etc??????
Here???s the truth about how much it really affects your health and weight, and what you can do about it.
The bad news? If you thought I was going to reassure you that you don???t need breaky, you???re wrong. Here???s a nice little piece of info for you: over the past eight years I???ve trained well over 200 people one on one for different periods of time. Roughly 30% of them weren???t eating breaky when we started.
None of them lost the weight they wanted to until they ate breakfast.
This post isn???t about weight loss. But it is food for thought. So the truth is that all those annoying folks are pretty much on target. Here???s what I bet you (or they) didn???t know though.
Improving your metabolism, health or energy is not quite as simple as forcing food down. First, it helps to understand why you can???t stomach food.
Here are the facts:
No appetite or no desire for food in the morning is a sign of excess cortisol (stress hormone) in your body. What this means is that your body is holding so much stress that it was not able to recover effectively throughout the night. Your hectic or stress-driven lifestyle ??? or just too many coffees ??? has charged you up so well throughout the day that your body was unable to release ???winding down??? hormones at night.
Your sleep rhythms are out of whack baby.
Here???s what should happened: when daylight hits your peepers your body should be well rested and able to release a NEW bout of stress hormones. In a good way ??? to get you going for the day. A natural outcome of this would be a healthy appetite.
I???m guessing that if you???re in the no-breaky club, then you???re also someone who starts the day feeling a little slow. Well, no wonder! What goes up must come down, and if the down part didn???t happen for you during the night then it???s no surprise that a coffee or juice appeals more than real food the next morning.
The answer is plain and simple: you need to de-stress. The fact that you don???t want breaky is simply a symptom of a bigger problem. Literally ??? because too much cortisol causes your body to store fat. As fast as possible. There???s no escape.
Here???s what you can do:
- Cut the caffeine after 12pm. No excuses.
- Avoid alcohol and sugars after dinner. A glass of red before or with dinner is fine.
- Reflect. Sick of being on fast-forward all the time? Schedule 15 minutes in your day to do nothing. (This doesn???t mean check Facebook or text friends. NOTHING).
- Download a free energizing soundtrack from Pzizz.com. Put it on your iPod and listen to it on the way in to work, or on the way home. Much better than blasting your nervous system with pop music. You might enjoy it, but it won???t relax the inner you.
- Schedule a treat for yourself. Even if it???s a month away, a massage appointment or even a movie date with a friend can be something to look forward to and help you smile in the midst of the flurry of life.
And finally? Well, I???m sure you already guessed ??? eat something in the morning. Try a piece of fruit with a boiled egg, or even some plain toast to start. But you sure aren???t giving your body a chance if you don???t provide it with a little equipment.
Kat Eden Personal Trainer; Holistic Health Practitioner; BioSignature Modulation Practitioner Melbourne, Australia Visit my blog: http://bodyincredible.com
Article Source: http://EzineArticles.com/?expert=Katrina_Eden
asked bybeing (15239)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 10, 2011
at 09:05 PM
Here are a couple of articles I came across some time ago:
Here's the author's take on the cortisol, for example:
Fasting is a high-fat meal???of your own adipose tissue. Remember, every diet is a high-fat diet, because if you???re losing weight, you???re burning your own fat. And fat-burning is most intense in the morning, because we haven???t eaten all night. So when we wake up, we???re already eating a steady diet???of fat.
Furthermore, our bodies give us a shot of cortisol in the morning, as we wake up. Cortisol increases gluconeogenesis (the process by which our liver creates glucose), so that we can maintain normal blood sugar when we???re not eating any. First, it seems unlikely that we???d evolve this metabolic pattern if we usually had access to food right after waking up.
Most importantly, morning cortisol explains why we???re not hungry immediately upon waking: not only are we already burning our own fat for energy, our liver has already gone to work making glucose for us!
Here???s the problem: most of us are in a rush to get to school or work, and we can???t just wait around the house for a few hours until we finally get hungry. But we???re told over and over that breakfast is the most important meal of the day! We???re supposed to eat something???
And that???s why modern ???breakfast food??? is snacks and sugary junk: it???s all we can force ourselves to eat when we???re not hungry.
on August 10, 2011
at 02:07 PM
Eating breakfast resets your grehlin levels which reduces cravings. Once you get to the point where you eat 2-3 meals a day and can skip lunch on ocassion and you do not snack at all. Then you can consider skipping breakfast instead. However skipping breakfast for someone that does snack can drive craving at night as their grehlin levels are on a ramp most of the day and they tend to devour food at night.
on August 11, 2011
at 11:36 AM
Everyone eats breakfast, just some eat it a 2pm or later, you are still breaking your fast.
on August 10, 2011
at 04:04 PM
I read the article, and while she correctly points out many observations that are in fact true, it seems to me that she is really confused as to the why. She has cause and effect so confused that "its not even wrong". It is my understanding that not eating breakfast leads to higher cortisol for a longer period of time. The cortisol rise is a function of hormonal fluctuations and changes during the night, not what you do afterwards. It is also my understanding that people who are insulin resistant often aren't hungry in the morning due to their high sugar output from their livers through the night. Lack of a good breakfast doesn't cause you to be fat. Insulin resistance (and of course, "Quilty" would say it is followed by leptin resistance) causes the fat accumulation and eventually adrenal/cortisol problems, not the other way around (until of course, the whole thing becomes a run-away feedback loop.) That said, there seems to be nothing wrong with the suggestions to reduce stress, although I know from n=1 that this stuff won't fix chronic high cortisol until the other hormonal issues are resolved.
on August 10, 2011
at 03:18 PM
And, of course, there is the leptin sensitivity argument. The Quilt will probably respond best here. There is a very long thread on MDA of folks reporting on resetting their leptin (a la Jack Kruse) by eating a huge protein breakfast and no snacking. It seems to me we have ghrelin, cortisol, leptin, and insulin issues regarding breakfast.