早餐對減肥有多重要?

早餐對減肥有多重要?

The only way to lose weight is to start the day with a healthy breakfast, right? That's the notion that health experts have shared with us for years. But it may not be totally accurate.

減肥的唯一方法就是以一頓健康的早餐開始新的一天，對嗎?這是健康專家多年來與我們分享的觀點(diǎn)。但它可能并不完全準(zhǔn)確。

We've heard for years that breakfast is the most important meal of the day. But is that really true? (Photo: Aleksei Potov/Shutterstock)

According to several studies, skipping breakfast may not be so bad for your diet after all. Though earlier studies have found correlations between eating breakfast and weight loss success, few studies have really put this theory to the test in randomized clinical trials. Previous studies have simply asked patients to report on their eating habits and then compared this info with their health records.

根據(jù)幾項(xiàng)研究，不吃早餐可能對你的飲食沒有那么壞。雖然早期的研究已經(jīng)發(fā)現(xiàn)吃早餐和減肥成功之間的相關(guān)性，但很少有研究真正將這一理論用于隨機(jī)臨床試驗(yàn)。之前的研究只是要求患者報(bào)告他們的飲食習(xí)慣，然后將這些信息與他們的健康記錄進(jìn)行比較。

A team of researchers from Monash University in Melbourne, Australia reviewed 13 separate studies that each involved participants either skipping or eating breakfast. The length of time for each study ranged from 24 hours to 16 weeks. Some studies concentrated on daily caloric intake and others on weight gain/loss.

澳大利亞墨爾本莫納什大學(xué)的一組研究人員回顧了13項(xiàng)獨(dú)立的研究，每項(xiàng)研究的參與者要么不吃早餐，要么吃早餐。每項(xiàng)研究的時間從24小時到16周不等。一些研究側(cè)重于每日熱量攝入，另一些研究側(cè)重于體重的增加/減少。

After the review, the team determined that people who ate breakfast consumed an average of 260 more calories a day and gained an average of one pound at the end of the studies. Therefore, the results aren't drastic enough to encourage people one way or the other to eat or skip breakfast.

在回顧之后，研究小組確定吃早餐的人平均每天多攝入260卡路里，在研究結(jié)束時平均增重1磅。因此，研究結(jié)果并沒有激烈到鼓勵人們吃或不吃早餐的程度。

But one study further explains why eating breakfast is important for other reasons.

但一項(xiàng)研究進(jìn)一步解釋了吃早餐很重要的其他原因。

Other health factors to consider

其他需要考慮的健康因素

In the 16-week study (which was part of the review), 309 overweight and obese participants followed diets that included either eating or skipping breakfast. At the end of 16 weeks, researchers compared the health data from the two groups and found that the dieters who ate breakfast lost no more weight than people who skipped breakfast.

在這項(xiàng)為期16周的研究中(該研究是綜述的一部分)，309名超重和肥胖的參與者遵循的飲食包括吃早餐或不吃早餐。16周后，研究人員比較了兩組的健康數(shù)據(jù)，發(fā)現(xiàn)吃早餐的節(jié)食者與不吃早餐的節(jié)食者減肥效果一樣。

"Previous studies have mostly demonstrated correlation, but not necessarily causation," said study author Emily Dhurandhar, assistant professor in the Department of Health Behavior at University of Alabama Birmingham. "In contrast, we used a large, randomized controlled trial to examine whether or not breakfast recommendations have a causative effect on weight loss, with weight change as our primary outcome."

研究報(bào)告的撰寫者、阿拉巴馬大學(xué)伯明翰分校健康行為系的助理教授艾米麗•杜蘭德哈說:“此前的研究主要證明了二者之間的聯(lián)系，但不一定是因果關(guān)系。”“相比之下，我們采用了一項(xiàng)大型隨機(jī)對照試驗(yàn)，以體重變化為主要結(jié)果，檢驗(yàn)推薦早餐是否對減肥有因果影響。”

The authors did note however, that while skipping breakfast may not affect weight loss, it may affect other aspects of one's health that should be considered. The prolonged fasting that occurs when dieters skip breakfast leads to increases in diastolic and systolic blood pressure, blood concentrations of insulin, triglycerides, free fatty acids and LDL-cholesterol, and to decreases in blood concentrations of HDL-cholesterol.

然而，作者也注意到，雖然不吃早餐可能不會影響減肥，但它可能會影響一個人健康的其他方面，應(yīng)該加以考慮。節(jié)食者不吃早餐時的長時間禁食會導(dǎo)致舒張壓和收縮壓升高，血液中胰島素、甘油三酯、游離脂肪酸和低密度脂蛋白膽固醇的濃度升高，血液中高密度脂蛋白膽固醇的濃度降低。

So while passing on breakfast may not hinder your weight loss success, it may still not be great for your overall health. But if you are one of those folks who simply can't even think about choking down food first thing in the morning, it's also good news to know that skipping breakfast really won't affect your ability to stick to a healthy diet.

所以，雖然不吃早餐可能不會阻礙你減肥的成功，但它可能對你的整體健康也不是很好。但是，如果你是那種甚至不能在早上第一件事就吞下食物的人，知道不吃早餐真的不會影響你堅(jiān)持健康飲食的能力也是一個好消息。