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Oatmeal, millet, buckwheat, sandwiches – or whatever Until now, it was considered the perfect breakfast dish to give way scrambled eggs, bacon and eggs, avocado and cottage cheese smoothies? Have we composed ours badly so far? breakfasts?
The importance of cortisol in weight loss
To understand the phenomenon of protein-fat breakfasts, you need to look at the processes that take place in the body during sleep, when it is not we supply the body with energy. Most of the processes in the body it slows down while you sleep. Yet we still breathe, we stay with life. It is i.a. merit of cortisol – a hormone produced by the cortex of the adrenal gland.
During sleep, cortisol is responsible for lipolysis, or breakdown triglycerides to free fatty acids. Thanks to this process, the body receives energy to sustain life processes at night. Cortisol favors thus burning fatty tissue. But this only happens when at the same time, there is a low level of insulin in the body.
How does this translate to the type of breakfast?
It is known that the concentration of cortisol in the blood is at its highest the level varies from 30-60 minutes after waking up and gradually decreases during the day. Theoretically, if at this time we deliver a based breakfast to the body on carbohydrates, blood insulin levels and tissue burning will increase fatty tissue gets blocked. So it seems reasonable to eat breakfast protein-fat. In such a way insulin will be kept relatively low and cortisol will be able to further increase fat burning.
Are there any downsides to protein-fat breakfasts?
However, protein and fat breakfasts are not perfect. If may be indicated (after consulting a doctor) in diabetics or suffering to insulin resistance (because they do not contribute to growth insulin levels in the blood), however, they cannot be used by everyone. People who are active in the morning – and I mean both exercise and work physical and mental work – they must provide the body with carbohydrates. This they will ensure a quick supply of energy so that the body has the strength to work. Meal protein and fat remain in the stomach for a long time, so the body does not have the power to do so exercise or performance of professional duties. The energy released from such a meal it is only after approx. 3-4 hours, which is more or less in the middle of the working day. Earlier So we are less efficient, less creative, less inventive and less enterprising.
What does the research say?
In a 1996 study in the journal European Journal of Clinical Nutrition nie Significant differences were observed between the perception of hunger after eating a breakfast rich in protein, fat or carbohydrates. It didn’t also for overall energy consumption during the day. It is true that that the study was conducted on 6 people – so it is not a group representative.
Another study found meals of a similar nature calorific value, but rich in either protein or fat or separately carbohydrates or alcohol have a different effect on energy expenditure and on metabolism, but they do not affect appetite and energy intake.
More recent research, published in 2017 in Journal of Nutrition indicate no difference in the feeling of satiety when eating a protein or rich breakfast in dietary fiber (i.e. breakfasts containing carbohydrates).
However, it is constantly emphasized that more are needed research that would clearly define what type of breakfast meal it has the most beneficial effect on the body.
So how do you compose the perfect breakfast?
As of today, everything speaks for the fact that the perfect breakfast the combination is a combination of all nutrients (proteins, carbohydrates and fat). So if we like to eat porridge for breakfast milk, let’s add a few nuts to it, if you prefer scrambled eggs, eat it together with bread. Thanks to such a meal, we will provide the body with energy in form of carbohydrates that will be needed to work efficiently. Simultaneously we will provide ourselves with a feeling of satiety for longer, because the products are rich in fat they will release the energy with a delay.
Another very important aspect to say that the combination of these ingredients is advantageous because fats are burned in carbohydrate fire ”. To tissue fat could be burned efficiently, it needs glucose. In the absence of carbohydrates in a meal, burning fat will be difficult because first the body will have to focus on glucose production.
The processes taking place in the body are complicated and na effective fat burning is influenced by many factors. Both theory “Cortisol” and “carbohydrate” fat burning are real, and in the light of research, both eating only carbohydrate breakfasts or only protein-fat is not relevant. Only a combination of these ingredients bring measurable benefits to the body.
Bibliography:
https://www.ncbi.nlm.nih.gov/pubmed/8862476
https://www.ncbi.nlm.nih.gov/pubmed/12499328
https://www.ncbi.nlm.nih.gov/pubmed/28077732
«Fundamentals of biochemistry» – Jerzy Kączkowski
The photo comes from: foter.com