7 Reasons Why You Should NOT Eat Breakfast (Blog)

[fsaekar]

I love SL.com so I hope this comes across only as constructive criticism, though it is sharp. But I'm getting a bit tired by all of the contradictory information on this site.

Anyone else amused with how this was posted right after posting "Top 3 Breakfast Recipes for Fat Loss," which begins by saying "a healthy breakfast is key to fat loss"?

We should eat breakfast because our body needs calories, pure and simple. (What should be eating for breakfast is another matter.) All Mehdi's done is debunk a few myths on breakfast, but these aren't reasons NOT to eat breakfast. Actually, most of his comments regarding breakfast are arbitrary. They pertain to eating in general and not breakfast. And that brings me to my next point...

The post is very obviously a plug for "Eat Stop Eat", which we already know is a business partner of Mehdi's. Nothing wrong with advertising---it has to happen---but when you contradict swaths of previous advice I would think it does a lot to discredit the site overall.

Moreover, Mehdi, are you going to go back and correct all of your statements about the importance of breakfast in "How To Build The Habit of Eating Breakfast"? Honestly, this is just more confusion to add to a site that already has enough trouble with presenting contradictory advice.

You say that you're going to do follow-up articles and "organize" more, but that doesn't remove the contradictions. Please take the time to qualify your articles by stating in the beginning who your intended audience.

Fortunately I started SL.com before this fasting craze began. (And by the way I have fasted many times over the past 10 years.) It would have no doubt turned me off and I probably would have gone right back to randomly googling for lifting advice.

I should also mention that reason 7 is ridiculous. Appealing to an evolutionary history that didn't happen, insinuating that breakfast is partly the creation of cereal companies, citing no evidence whatsoever, etc. My grandfather was a farmer. His huge family ate a huge breakfast of bacon and sausage and anything else they could get their hands on each morning. You ate high calorie foods because you needed it for the next 10 hours doing heavy work. And they were STILL skinny.

My recommendation: re-write the article without the fasting plug, this time calling it "Some breakfast myths debunked."

With all due respect, (and much respect is still due)
fsaekar

[Mehdi]

@Fsaeker
I published the 2 posts in a row on purpose. The next post is "why you should eat breakfast".

This post is not a plug for eat stop eat, but for what I do: I do not eat breakfast anymore. Please stop saying stuff like business partners - which I'm being transparent about - influence the content of this site. I only recommend stuff that I stand behind and have actually tried.

Habit of eating breakfast => I already rewrote that article and will publish it soon. New post will mirror what is being said in this post and the other ones. I will and do rewrite old articles if the information is no longer valid. You've seen that before. That's what I meant with organizing/creating context.

You're saying there's more contradictory information: please point it out, I'm highly interested in feedback.

[Mehdi]

Email I got:

Considering the e-mail distributed just last week titled "Top 3 Breakfast Recipes for Fat Loss" (Posted: 12 Nov 2009 04:00 AM PST), I'm not sure I understand this advice. There are some major contradictions.
Take for example:

11/12 email: "Eating breakfast will also make you less hungry which prevents cravings."

Today's email: "4. Breakfast Increases Hunger. Many people — including me — feel hungrier during the day after eating breakfast. This could be a benefit or a drawback, depending on whether you want to gain weight or lose fat."

The only advice that jives is that basically eating a healthy breakfast might help you develop healthy eating habits. If this is the case, then are all 7 of these reasons good enough to nullify the benefit of learning how to eat healthily?

Just my 2 cents... not trying to attack you... just sharing my insight.

My reply:

Thanks for your feedback. Very helpful.
* Some people feel hungrier during the day after eating breakfast, some not. I get the confusion. Have marked that, will find a way around it.
* The only benefit in breakfast are indeed a) it helps building healthy eating habits b) if weight gain is the goal, more frequent meal make it easier to reach calories.
* I believe that it's still better to eat breakfast as a way to learn to eat healthy. Some people might want to skip breakfast because they're too lazy to prepare it, not the right way.
* If you can do it without, then go ahead. For weight gain: breakfast better, but if you can do it without, also go ahead.

Any other question let me know.

-Mehdi

[MaritimeMass]

All I eat for breakfast everyday is 4 hardboiled eggs, it is not a lot of food but serves its purpose of getting nutrients to my body. Compared to what some consider breakast (ex. high glycemic cereals and donuts) which are not going to help you at all but instead make you feel lazy.

[SUseb]

Edit: Nevermind, reread the article. :p

Thenot eating breakfast advice sounds indeed kind of contradictary, but it seems interesting and I'll do some more research on it. Personally I have had periods where I didn't eat breakfast and where I did. The only time that not eating breakfast made me feel bad, hungry, slow, weak, etc., was in a period where I usually did eat breakfast, so it doesn't seem to unbelievable.

If I decided to cut breakfast it's gonna be really harsh though. I just love eating and one of the first thoughts that pops into my mind when I wake up is: 'Hm I get to eat jummy jummy breakfast now!'

[thegiorgio]

I think this article should have an "advanced" tag somewhere.

I believe in the no breakfast thing when you want to lose fat and already eat healthy 90% of the time. I don't believe in it just because I read it on leangains or some other website but because I tried it myself for 3 months now.

I eat breakfast on workout days but skip it on non workout days, using a 16/8 window and I add random extra fast days when I feel like it. So far, no energy loss, I actually lost fat without even trying and feel like I much more listen to my inner hunger which is a very deep, calming feeling.

[cripmeister]

Great article Mehdi ! I like how you stir things up and make people think, thanks.

[Krump]

MJH +1

I usually don't like the nutritional advice on SL but the breakfast post(s) I think did a fabulous job of explaining why both options can be good depending on the context.

To those breakfast skipping skeptics -

I loved how Mehdi mentioned how our early human ancestors did not eat breakfast. The human body is designed to function without food for extended periods after waking - it was just a function of our biology that developed because of our environment. Food was not accessible until we went and gathered it or caught it. Agriculture changed that but it is still a relatively young environmental change within the breadth of human evolution.

The mental clarity thing - The alert state of mind that comes from functioning in ketosis is amazing and working out while fasted increases HGH more than not fasted.

Here is a quote I love -

"They're always worried about diabetic ketoacidosis. But ketosis is a normal physiologic state. I would argue it is the normal state of man. It's not normal to have McDonald's and a delicatessen around every corner. It's normal to starve." ~ Richard Veech.

Starving is just like exercising - your body adapts to the inoculation of the stress. IF is very healthy and autophagy is a nutural healthy biological process. If you struggle with fasting it is not unlike struggling with initial exercise. You need to let your body revert to it's normal physiological state.

With all that said I am trying to gain weight so I eat as much as possible including eating breakfast!

[Mehdi]

@Krump
I understand you don't like the nutritional advice here because you're into fasting? I'm not trying to please anyone content-wise, but you can expect more on fasting.

On breakfast not being natural => I do think that the human body can adapt to everything. You just have to give it time, whether you're building the habit of eating breakfast or unlearning it;

[kali]

if you are a thin hardgainer type then eat breakfast, it will give energy and ground you. if you are a fatter person with fat and water retention then skip it. and occasional fasting is good for everyone in my opinion.

now mehdi, i have to ask: in your post you refer to www.truthaboutprotein.com, where he says that the protein supplement industry is wrong and that you dont need much protein to build muscle, or at least not as much as we think. now i do know that muscle is glucose (from carbs) and amino acids (from protein). so then, when we read from "experts" that we need at least 1 gram per pound of body weight to gain muscle mass, is that not true then?
personally i often struggle to attain that many grams without powders. (i still believe that powders taken after a workout helps the muscles repair themselves, especially as i take jarrow's formula which also has carbs and other nutrients, not just whey) but apparently we are taking too much protein, yes?
also i understand from internet research (prompted by reading through your link) that what the body cant process in protein it stores as fat actually...(didnt know that), and that apparently the body cannot process more than 10 grams an hour, or 240 grams over a 24 period anyway.
so then also, without me buying brad pilon's book, can you tell us the secret here he is trying to sell?

[kali]

ok i went and found this on the net from
http://www.vanderbilt.edu/ans/psycholog ... rotein.htm
(but mehdi, i still want to know what you have gotten out of brad pilon and what he trying to sell us, especially as he prefers to just make money from his wisdom rather than post it on the net for all to see without paying,and i still believe that shakes after a workout do help, though he hints that they dont what so ever)

WHAT IS PROTEIN?

Protein is made up of essential and non - essential amino acids. A chain of amino acids is called a polypeptide. The human body can make the non - essential amino acids, whereas the essential amino acids must be ingested through food. Protein is found in food, and is most highly concentrated in animal sources than other sources. It is digested by the human body, and broken down into its amino acid components, beginning in the stomach. An enzyme disassembles the protein polypeptide chains into smaller components, which are broken down again and again in order to facilitate the digestion process. Once the protein has been broken down sufficiently, it can be absorbed and stored for the body to use. Protein can be inefficiently used as energy by converting amino acids to glucose, but it is primarily used by the body to build and repair tissues. If too much protein is taken in, the excess may be stored as fat.

INTAKE OF PROTEIN

How much protein should an individual eat? Are protein supplements necessary? Much hype exists about protein and its importance. "Mix one part fact with several parts ignorance; season with advertising, sprinkle on a need for that all-important competitive edge, and you have a recipe for protein supplements" (6). This statement generally reflects what physicians and well educated authorities on diet and sports medicine believe. Most Americans consume a 12% protein diet and most body builders a 25% to 30% protein diet (6.) Many athletes commonly believe that they must take in more protein than the recommended intake. The health industry recognizes this, and thus a plethora of fitness magazines and health food stores boast advertisements for protein supplements and amino acids. These advertising campaigns suggest that protein supplements and amino acids are perhaps a legal, healthy, substitute for anabolic steroids. The fact is that gargantuan amounts of protein intake is not going make a world class athlete; training builds endurance and muscle, not protein alone. The average sedentary adult needs to consume only 30 to 60 grams of dietary protein per day to replace amino acids used by the body (4.) It is true that as an athlete exercises, more amino acids and protein are used by the body than a sedentary person, thus the need for dietary protein may increase. However, one must keep in mind that protein contains calories, and any excess calories that are not burned are stored as fat, and protein is an inefficient source of energy for the body to use.

PROTEIN AND ATHLETES

What evidence is there to support or disprove claims that high intake levels of protein help build muscle mass and better athletes? Muscles are made mostly of protein, so logically one would think that the more protein in the diet, the more muscle one should have. Certain types of exercise, weight lifting for example, do stimulate muscle growth. So, a combination of weight training and large amounts (the more, the better) should be beneficial, right? Not exactly. The most recent indications are that dietary protein in excess of the current recommended dietary allowance (0.8 grams of protein per kilogram of body weight per day) is likely needed for optimal muscle growth (5.) "The current recommended dietary allowance doesn't seem to be enough for elite athletes who are training every day, who are growing, or who are training especially hard right before an event" (6.) However, the benefit appears to plateau at intakes well below the levels typically consumed by many athletes. Thus, for best results, a diet high in protein is beneficial for muscle growth, but only to an extent. Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more.

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.

Endurance athletes differ from strength training athletes because they do not develop the muscle mass that weight training athletes do. Endurance athletes, nevertheless can benefit from protein intakes over the recommended dietary allowance because the exercise they participate in does still alter protein metabolism, in a different way. In weight training glucose is used for energy and because weight training is intense, fat and protein cannot be use for energy production. The protein intake increase for strength athletes is to supplement and help tissue and muscle rebuilding, after the exercise. Because endurance athletes exercise for long periods of time, (2 - 5 hours at a time) they can use protein as a source of 5% - 10% of their total energy expended. This protein needs to be replaced as well as protein that is used for tissue repair, thus an elevated level of intake can be beneficial. The same applies to endurance athletes as strength training athletes -- a point exists at which any more protein taken in is no longer beneficial.

CONSEQUENCES OF EXCESS PROTEIN INTAKE

A common misconception about excess protein in the diet is that it can cause kidney damage; excess protein cannot cause kidney damage even though it does make the kidneys work harder. When protein is metabolized nitrogen is a by - product; the kidneys work to remove the extra nitrogen from the body. As of yet, no studies have found an high rate of kidney problems in strength athletes as would be expected if too much protein caused kidney damage. Also, Zaragoza et al. (1987) studied animals with very high protein intakes for more than half their life span and found no serious adverse effects.

High intake levels of protein can lead to increased water loss because the body excretes water to dispose of urea, a substance formed in the breakdown of protein. Water loss coupled with the fact that most athletes loose a great amount of water through sweat, can lead to dehydration if fluid intake is not properly monitored. An excess of purified protein can, however, take calcium away from bones, thus predisposing one for osteoporosis.

PROTEIN SUPPLEMENTS

Although protein is seldom used as an energy source, and despite the fact that the average American diet far exceeds the recommended daily allowance for protein, many athletes still believe that supplementary protein can enhance athletic performance. Athletes do need additional calories for energy, but too much protein intake will be stored as fat. Most protein supplements provide a lot of calories as well as protein. A balanced diet can easily provide enough protein for an athlete, and protein supplements are not necessary. Again, the average athlete cannot be turned into a champion simply by altering their diet or specific nutrient intakes. The most important determinant of athletic prowess is something over which we exert no control: our genes. Most experts rank physical training next; good nutrition comes in third (3.) Of special importance to remember is the fact that enough protein to meet needs can be obtained from a balanced diet and the fact that a protein intake of more than the recommended dietary allowance can only be potentially beneficial (to an extent) for elite athletes.

[Mehdi]

if you are a thin hardgainer type then eat breakfast, it will give energy and ground you. if you are a fatter person with fat and water retention then skip it. and occasional fasting is good for everyone in my opinion.

now mehdi, i have to ask: in your post you refer to http://www.truthaboutprotein.com, where he says that the protein supplement industry is wrong and that you dont need much protein to build muscle, or at least not as much as we think. now i do know that muscle is glucose (from carbs) and amino acids (from protein). so then, when we read from "experts" that we need at least 1 gram per pound of body weight to gain muscle mass, is that not true then?
personally i often struggle to attain that many grams without powders. (i still believe that powders taken after a workout helps the muscles repair themselves, especially as i take jarrow's formula which also has carbs and other nutrients, not just whey) but apparently we are taking too much protein, yes?
also i understand from internet research (prompted by reading through your link) that what the body cant process in protein it stores as fat actually...(didnt know that), and that apparently the body cannot process more than 10 grams an hour, or 240 grams over a 24 period anyway.
so then also, without me buying brad pilon's book, can you tell us the secret here he is trying to sell?

I don't know what "secret" you're talking about. His book is called "how much protein" and the answer is 80-120g daily. As long as you exercise, you're not going to lose muscle if you don't eat (whether that is carbs/protein/fat or all of three). Otherwise everyone who does fasting would be losing muscle, which isn't so. The reason Brad Pilon charges for money (not talking to him, but that's why I would do it) is that he did the research to get to all of this conclusions, I find it normal he charges money for his knowledge and makes a living out of it.

Now, the 8 nutrition rules still say to eat 1g protein per pound of body-weight and will continue to. Not because you need that much protein to build muscle/prevent muscle loss, but because
a) protein blunts hunger, which helps fat loss
b) you need to get your calories from somewhere, since you're already cuttnig starchy carbs with 8 nutrition rules (and if one has to choose, better to cut carbs than protein).

So the bottom line is that nothing really changes: you keep eatin breakfast, you keep eating protein with each meal, you keep eating every 3 hours. But not for the reasons you'll usually hear.

The whole point of all of this, is that it opens the door to fasting: what we used to think was true, turns out isn't. That's why people who do intermittent fasting aren't losing fat/gaining weight/losing strength/etc.

[kidsoftheblackhole]

so protein isn't so necessary for maintaining muscle, as long as you do weight lifting?

[tenkev]

It is, just not as much as previously thought.

[Mehdi]

so protein isn't so necessary for maintaining muscle, as long as you do weight lifting?

You do need protein, but not 50g every 3 hours. And exercising regularly is more important.