Hey! Guess what?
Breakfast still isn’t the most important meal of the day,
and won’t help you lose weight.
This is Healthcare Triage.
We demolished breakfast before,
but there’s a recent meta-analysis that’s on point that’s worth revisiting.
To The Research!
From the BMJ, it’s “Effect of Breakfast on Weight and Energy Intake”,
a systematic review and meta-analysis of randomized controlled trials.
Researchers searched all the literature for randomized controlled trials
published between 1990 and 2018
looking at how breakfast affects weight or energy intake.
The trials had to compare breakfast versus no breakfast
and look at these two outcomes.
They also had to take place in high income countries,
because that’s what we’re interested in in this case,
not how breakfast might come into play in resource starved settings.
They had two researchers independently extract the data and judge the papers.
Then they pooled the data and conducted a random effects meta-analysis.
We’ve covered how that works in a previous episode.
Thirteen trials met inclusion criteria.
Of these, seven looked at the effects of breakfast on weight change
and ten looked at the effect of breakfast on energy intake.
To the results, participants who skipped breakfast
had a small average weight loss of about one pound.
This was inconsistent across studies and
I don’t want to read too much into it
because I’m not trying to prove here
that not eating breakfast causes you to lose weight.
The argument is that eating breakfast causes you to lose weight
and that totally was not seen here.
People who ate breakfast had a higher total energy intake
compared to those who skipped it
and while I’m tempted to say “duh”
because “duh” there are still people out there
who think that if you eat breakfast somehow
you lower your overall calorie consumption over the course of the day.
You know, almost all of these trials were short,
almost all had biases, almost all of them were a pretty low quality.
But the bottom line is this:
adding breakfast to your day is not a weight-loss strategy.
Eat it if you want it, of course,
but if you’re looking to lose weight, you don’t need it.
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特别感谢我们的研究助理 Joe Sevits 和外科专家 Sam
We’d especially like to thank our research associate Joe Sevits and our Surgeon Admiral Sam.
And if you want more content,
go to our podcast! It’s great!
The Healthcare Triage podcast, wherever you download podcasts, wherever they’re available.
当然还有我的书 《糟糕的食物圣经》 还在书店出售
and of course my book, “The Bad Food Bible”, still on sale in stores.
Appreciate if you pick up a copy.