You must have breakfast, or you will get gallstones. ...

We often hear such warnings, so many people dare not skip breakfast.

However, the breakfasts in China are really unhealthy. It is these breakfasts that make many people eat too much, get fat and become unhealthy.

Let's take a look at the breakfast routines of many young people now:

1, get up in a hurry in the alarm, wash up, open the porridge cooked regularly, cool some side dishes, or heat steamed buns, steamed buns and oil cakes, and stutter.

If you can't cook in the morning, pick up your bag and go out quickly after washing. In the breakfast shop downstairs, drink a bowl of Hu spicy soup, have some fried dough sticks, or eat a rice noodle;

3. Get up late, squeeze into the subway with your bag on your back, buy some steamed buns downstairs, or come to 1 and two oil cakes, carry them upstairs, and then sit in front of the computer while working and eating;

……

Yes, buns, fried dough sticks, rice noodles, Hu spicy soup, oil cakes, biscuits, porridge and other foods almost occupy the "C position" of most Chinese breakfast tables.

These high-carbon water foods can fill your stomach quickly, allowing you to gain energy and "happiness" quickly in a short time.

There is a health motto: "Eat carbohydrates early, eat meat at noon and eat enough vitamins at night", which can improve metabolism and help to lose weight.

In fact, on the contrary, eating like this will make you hungrier and fatter, even the secret of your "monthly gain 10 kg" ...

High carbon water breakfast = big "dessert"

Mark Hyman, an American medical doctor, Clinton's personal doctor and director of the Cleveland Clinic Functional Medicine Center, once said: Traditionally, we regard many foods as high-quality breakfasts, which are essentially just "desserts".

He is talking about bread, muffins, doughnuts, juice and oatmeal in western breakfast. ...

In fact, there is no essential difference between this and China's traditional breakfast buns, fried dough sticks and big oil cakes, all of which are high in carbohydrates.

This high carbohydrate enters the human body, which will be quickly decomposed into glucose and raise blood sugar.

Do not underestimate them. I once tested the glycemic index of steamed bread. I weigh 205.5 grams of steamed stuffed bun (fresh meat steamed stuffed bun 1, vegetable steamed stuffed bun 1), and my blood sugar rises rapidly to 7.5 40 minutes after meals (4.8 before meals).

If this is not intuitive enough, let's take a look at a short film in the BBC documentary The Truth about Carbohydrates. Related reading →BBC latest documentary: Why do we get fat, get diabetes and be infertile?

The researchers found a group of volunteers and asked them to replace the sugar content with sugar cubes. Facing a bowl of rice, the volunteers chose five cubes of sugar.

The nutritionist told them that the sugar content of a bowl of rice is about 20 cubes of sugar.

How can there be so many? Yes, maybe it's just a bowl of rice porridge you drank in the morning, which made your stomach eat a lot of "dessert".

Especially when eating at breakfast, what kind of influence will it bring?

High-carbon water breakfast will make you fatter and fatter.

Do you believe that steamed stuffed buns, fried dough sticks and rice noodles in the morning will break your fat burning pattern and turn to hoarding fat crazily, and the more you eat, the fatter you get?

→2 buns break your "fat burning mode"

There is an English name for Breakfast, which means fast.

When you get up in the morning, there is a hormone in your body that will be secreted very much. It is cortisol, which usually rises naturally overnight and reaches its peak between 6 o'clock and 9 o'clock.

When cortisol does not raise insulin levels, it will trigger triglyceride decomposition.

That is to say, between 6-9 am, cortisol is high, which actually accelerates fat burning.

At this time, you eat a high-carbohydrate breakfast, such as two steamed buns, 1 bowl of porridge and a scallion cake.

The body quickly gets a huge amount of glucose, fat burning stops immediately, and glucose is consumed instead.

At the same time, insulin is secreted in large quantities. On the one hand, it helps you "push" blood sugar into cells as energy, on the other hand, it may store some glycogen.

What about the extra sugar? Become fat cells and hoard them.

Therefore, eating high carbohydrates in the morning can easily break the fat burning mode and enter the fat accumulation mode.

Eating cereal makes you more and more hungry.

Have you ever felt the same way? You ate a lot in the morning, such as a bowl of porridge, 1 bowl of rice flour, 1 sesame seed cake, but before noon, your stomach began to growl with hunger?

Actually, the problem is that you eat too much high-carbon water. Yes, eating these foods will make you hungrier.

As early as 1999, Harvard University had related research.

12 overweight teenage boys were selected as subjects and given the same calorie breakfast, but the breakfast content was different:

1 group: including instant oatmeal (a kind of oatmeal, which can be eaten directly after being brewed with boiled water), with GI (glycemic index) of 83.

The second group: contains steel-cut oats (a grain made by cutting whole-grain oats into small pieces), with a GI of 55.

Group 3: Fried eggs with vegetables, low GI.

Scientists compared three groups of subjects' hunger after breakfast.

Results As can be seen from the following figure, the hunger degree of the first and second groups increased sharply with time, while the relative growth of the third group was relatively slow.

The researchers also tracked the amount and time of food that the subjects voluntarily ate five hours after breakfast. Results The cumulative energy intake showed that the second meal intake of the first group was the highest.

The final result of the study shows that compared with people who eat fried eggs with vegetables, people who eat instant oatmeal eat 865,438+0% more food, and people who eat steel-cut oatmeal eat 565,438+0% more food.

When you eat a high-carbohydrate breakfast, your blood sugar soars rapidly, secreting a lot of insulin to help you lower your blood sugar, and your blood sugar drops rapidly.

Hypoglycemia will occur when blood sugar is too low, the body will crave high-carbon water food, and hunger will follow. Eat snacks or dinner immediately.

Take a blood sugar roller coaster once a day. At this rate, who will be fat if you are not fat?

Someone asked, I am very hungry in the morning. I don't eat steamed buns, porridge or spicy soup. What else can I eat?

What is the easiest thing to lose weight for breakfast?

In fact, there are many kinds of foods that don't eat high-carbon water, and they are more nutritious choices. To give the simplest example, there is a topic called "low-carbon breakfast" on foreign social media INS.

Let's see what subjects eat for breakfast without high-carbon water food, such as fried eggs, fried bacon and sausages. ...

You might say, it seems a little green. Don't worry, let's take a look at others, such as Chinese cabbage, mushrooms, colored peppers and avocados. ...

Yes, when you don't eat high-carbohydrate breakfast, the foods you can choose include more high-quality carbohydrates, such as cabbage, mushrooms, colored peppers, tomatoes, cabbage, broccoli and so on.

In addition, it also includes high-quality protein, such as chicken, eggs, beef, pork and fish, and then there are high-quality fat sources, such as avocado, olive oil and coconut oil.

So, what benefits will low-carbon water, high-quality protein and fat breakfast bring?

Low-carbon water breakfast is good for losing weight.

Give up breakfast such as steamed bread, fried dough sticks, porridge, steamed bread and hot soup. And turn to high-quality protein and fatty, low-carbohydrate food, which brings more benefits:

→ Blood sugar is more stable, which is beneficial to diabetic patients.

High-carbohydrate foods can quickly increase your blood sugar, thus stimulating a lot of insulin secretion, and then lowering your blood sugar, and then prompting you to eat more high-carbon water foods, so that your blood sugar is on a "roller coaster" track of rapid soaring and rapid decline.

When your blood sugar rises after eating food, you may feel happy and happy. When your blood sugar drops, you will be inexplicably excited and anxious. On the one hand, frequently stimulated blood sugar will also have a negative impact on your metabolism and bring more negative effects to your body.

When there is no high carbohydrate in your breakfast, you switch to protein, high-quality oil and high-quality carbohydrates (broccoli, mushrooms, vegetables, etc. These have little effect on blood sugar, so the overall blood sugar tends to be stable and people will be more comfortable.

20 19 a study by professor Jonathan Little from the school of health and sports of the university of British Columbia found a more interesting situation.

When he provided diabetics with a low-carbon and high-fat breakfast containing eggs, vegetables and cheese, their postprandial blood sugar was greatly reduced.

Moreover, without changing lunch and dinner, the contrast blood sugar is more stable, not as high as before, and the breakfast is low-carbon, which can reduce the peak blood sugar throughout the day.

In other words, limiting carbohydrate foods in breakfast has a positive effect on the overall blood sugar regulation.

→ The feeling of satiety is stronger and lasts longer.

Among the three foods with high carbohydrate, fat and protein, the one with high carbohydrate has the worst and shortest satiety. Many people get up early to eat a bowl of rice noodles, and immediately feel full, but they will soon be hungry.

Protein, on the other hand, is fuller and can increase intestinal pancreatic peptide.

GLP- 1, casein peptide PYY, can improve satiety, reduce hunger, naturally suppress appetite, and make you eat less and slower.

Let's look at another study on avocados. The main purpose of the experiment is to compare the physiological effects of eating avocado and traditional breakfast on overweight people.

The researchers divided the volunteers into three groups according to different diets, with the same total calories.

1 group, low-fat and high-carbon water diet.

In the second group, some carbohydrates were replaced by half a medium-sized avocado.

In the third group, most carbohydrates were replaced by a medium-sized avocado.

Subjects collected blood samples at 7 time points before and after meals for detection and analysis.

The results showed that the whole avocado group had the strongest satiety and the lowest fatigue (not so tired after eating).

At the beginning of eating, all three groups said that they felt full and satisfied at first, and the whole avocado group had the lowest fatigue.

And in the next 6 hours, the third group who ate the whole avocado felt full for a longer time and had the lowest desire to eat.

→ Low-carbon breakfast helps you lose weight and burn fat faster.

Many studies have confirmed that visceral adipose tissue is related to the high incidence of metabolic diseases.

A study of 20 18 found that a low-carbohydrate diet would reduce 15% of visceral fat compared with a high-carbohydrate diet.

In a small study in 2008, subjects were divided into two groups. One group's breakfast is mainly eggs, and the other group is bagels.

After 8 weeks, it was found that the egg group lost 65% more weight and 16% more fat than the bagel group.

→ Low-carbon breakfast is more nutritious.

High-quality meat and eggs, rich in nutrition, egg yolk, vitamins and minerals, are "nutrition bombs" for everyone and have high bioavailability.

Now do you know why Director Zhang Wenhong said: Don't drink porridge in the morning, but eat eggs, meat and milk?

I found a Tencent video made with my content: Zhang Wenhong said that I don't eat porridge in the morning, so what are the disadvantages of eating porridge?

Compared with porridge, rice porridge, steamed bread, oil cake and so on. Eggs, milk and meat are rich in nutrients and can make you feel full. It's not easy to get hungry.

Of course, we don't feel hungry for breakfast, so we can skip it.

Don't eat if you are not hungry, and stop when you are full. This is the most basic principle of healthy weight loss. It can even make us hungry for a while.

In short, traditional Chinese breakfast, such as steamed stuffed bun, fried dough sticks, porridge, rice porridge, Hu spicy soup, rice noodles, etc., has high carbohydrate content.

So, what you eat is actually an oversized "dessert".

After eating these foods, it can quickly raise your blood sugar, break your state of "burning fat" in the morning and become the rhythm of "storing fat".

And after eating high-carbohydrate food, with the end of digestion, blood sugar will drop from high to low, and soon you will feel hungry again. You always want to eat something, and the more you eat, the hungrier you get. You may eat more in the second meal, and you will be bold on the road of "eating and eating".

As a result, not only did the body not benefit, but it was also possible to achieve "weight gain 10 kg" quietly. ...

When reducing the carbohydrate content of breakfast, postpone breakfast or eat some low-carbon water breakfast (eggs, milk, bacon).

Your blood sugar will be more stable, your satiety will be stronger, your nutrition will be richer, and your fat burning pattern may continue, so you may eat thinner and healthier.