A very interesting article that asks a very simple, but heretofore overlooked, question- "whether or not having bowlfuls of sugar or plates of highly refined white flour might in turn lead you to more difficult dietary struggles and, as a consequence, higher weights?"
"Unfortunately, the medical literature is not much help. Most studies evaluating breakfast's impact on fullness tend to only measure hunger levels and dietary intake at lunch. Yet, the author asks, do not most of us also eat dinner?"
In fact, the author's experiences with "literally thousands of patients has found that if a person is going to struggle consequent to an inadequate breakfast (skipping it altogether, having too few calories or insufficient protein), it is going to be in the late afternoon, evening or nighttime. Therefore, studies that look at the impact of breakfast consumption on lunchtime hunger may well miss evening munchies."
So to get a better handle on how what you are eating for breakfast affects you, the author suggests that you start by "tracking your dietary struggles on a daily basis. Rate what the author refers to as your 'day's degree of difficulty' on a scale of 1 to 10, where 10 is a day in which the cravings or hunger are overwhelming and 1 is a day that you are rock solid."
"For the first few days, do not change a thing to get a sense of where your days are. Then start changing it up."
"Aim for breakfasts in which 20 to 25 percent of calories come from solid protein sources."
And while you can eat a traditional bacon-and-eggs breakfast, the author also wants to remind us that the idea that there are "specific 'breakfast foods' is a totally artificial construct. There is nothing to stop you from having leftover dinners, sandwiches, salads, stews or anything else your heart might desire."
"By tracking the impact of these non-traditional breakfasts on your day's degree of difficulty, you can determine whether or not what you eat for breakfast matters to your personal dietary demons and if abandoning the North American notion of sugar and refined grains for breakfast leaves you with better dietary control in the evenings."
So what do you usually eat for breakfast?
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