2024-10-25 14:30:00
Skipping breakfast in the morning is the advice of many followers of the intermittent diet. On the contrary, having a king’s breakfast is the traditional message of many nutritionists. Where is the truth if we want to stay healthy? We have “official” answers to this question.
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“Official”, because they come from a report from ANSES, the National Health Security Agency.
ALSO READ To combat intestinal gas, what foods should you absolutely avoid or favor? Around 60% of the studies listed conclude that there is a positive association between a late dinner, or close to bedtime, and the risk of developing certain cancers, cardiovascular and renal pathologies or even obesity. We also have very serious scientific data which shows that eating food late in the evening alters metabolism. That is to say, it puts you on the path to diabetes! So the evidence is mounting to support that eating early, at least two hours before bed, while avoiding evening snacks, is best for our health.
The second conclusion of the ANSES experts concerns the duration of nighttime fasting. And what I’m going to tell you may provoke a reaction from intermittent fasting activists: scientific studies, taken as a whole, suggest that prolonged fasting through the absence of breakfast is associated with an increased risk of cardiovascular disease and of diabetes.
The third part of the results of ANSES’s work provides information on the distribution of caloric intake over the day: there is an association between a higher proportion of caloric intake taken in the evening and an increased risk of gaining weight and developing a diabetes. And vice versa for the morning. Clearly, eating more in the morning than in the evening would be beneficial! In the same sense, carbohydrate intake mainly distributed in the morning, until lunch, is associated with fewer diseases.
ALSO READ How to choose the right stock cubes for your healthIn practice: if we follow the conclusions of the report, we will recommend having a good breakfast with carbohydrates, a lunch not too far from noon and a dinner in the early evening and two hours before bed.
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Answer
Be careful, however, if I said at the start of the column that these are “official” responses because they come from a health authority, this does not mean that these recommendations are formal. Most studies on chrononutrition cited by ANSES have significant limitations in their methods.
In practice, if the dietary model that I mentioned suits you, I advise you to adopt it. On the other hand, if intermittent fasting, with skipping breakfast, really corresponds to the needs expressed by your body, in the current state of knowledge, there is no reason to change. We can never say it enough: in nutrition, especially to manage the schedules and quantities of food intake, you have to learn to listen to yourself.
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#dinner #early
Interview with Dr. Claire Lefevre, Nutritionist and Health Expert
Editor: Dr. Lefevre, thank you for joining us today to discuss the recent report from ANSES about breakfast habits and fasting. Can you start by explaining the main findings of the report?
Dr. Lefevre: Thank you for having me. The ANSES report presents significant insights into meal timing and its effects on health. Notably, the report highlights that skipping breakfast, a practice commonly adopted in intermittent fasting, may be linked to an increased risk of cardiovascular diseases and diabetes. This contrasts sharply with the traditional message that emphasizes having a substantial breakfast.
Editor: That’s quite a contrast! Many people believe that skipping meals can aid in weight loss and improve metabolic health. How does the report address this belief?
Dr. Lefevre: The report indicates that while intermittent fasting has its benefits, prolonged fasting through skipping breakfast can be detrimental. Studies suggest that a balanced approach to meal distribution, particularly ensuring breakfast is consumed, can help mitigate risks associated with various metabolic disorders. Essentially, it’s not just about when you eat, but also about what and how much you consume.
Editor: This sounds important for our daily routines. What can people take away regarding eating schedules, especially in relation to dinner time?
Dr. Lefevre: Absolutely. The report underscores the importance of meal timing, particularly advising against eating close to bedtime. Eating early in the evening and ensuring at least a two-hour gap before sleeping is crucial. This helps to improve digestion and metabolism, potentially reducing risks for conditions like obesity and various chronic diseases.
Editor: Are there specific recommendations for what a healthy breakfast should include?
Dr. Lefevre: A healthy breakfast should ideally be balanced and include a mix of macronutrients—proteins, healthy fats, and carbohydrates. Foods like whole grains, fruits, yogurt, or eggs can provide sustained energy and help meet nutritional needs for the day ahead.
Editor: for those who may be resistant to changing their current eating patterns, what advice would you give?
Dr. Lefevre: I would recommend starting small. Gradually incorporating a nutritious breakfast into your routine can help your body adjust. Additionally, being mindful of your evening eating habits and aiming for earlier dinners can contribute significantly to overall health improvement. It’s about finding what works best for you while prioritizing your health.
Editor: Thank you, Dr. Lefevre, for shedding light on this topic. It’s clear there’s a lot to consider regarding our meal timing and its impact on health.
Dr. Lefevre: Thank you for having me! It’s crucial to keep these conversations ongoing as we learn more about nutrition and health.
Editor: Dr. Lefevre, thank you for joining us today to discuss the recent report from ANSES about breakfast habits and fasting. Can you start by explaining the main findings of the report?
Dr. Lefevre: Thank you for having me. The ANSES report presents significant insights into meal timing and its effects on health. Notably, it highlights that skipping breakfast, a practice commonly adopted in intermittent fasting, may be linked to an increased risk of cardiovascular diseases and diabetes. This contrasts sharply with the traditional message that emphasizes having a substantial breakfast.
Editor: That’s quite a contrast! Many people believe that skipping meals can aid in weight loss and improve metabolic health. How does the report address this belief?
Dr. Lefevre: The report indicates that while intermittent fasting has its benefits, prolonged fasting through skipping breakfast can be detrimental. Studies suggest that a balanced approach to meal distribution, particularly ensuring breakfast is consumed, can help mitigate risks associated with various metabolic disorders. Essentially, it’s not just about when you eat, but also about what and how much you consume.
Editor: This sounds important for our daily routines. What can people take away regarding eating schedules, especially in relation to dinner time?
Dr. Lefevre: Absolutely. The report underscores the importance of meal timing, particularly advising against eating close to bedtime. Eating early in the evening and ensuring at least a two-hour gap before sleeping is crucial. This can improve digestion and metabolism, potentially reducing the risk of conditions like obesity and even some cancers. Following these guidelines can provide a foundational approach to a healthier dietary pattern.
Editor: Thank you, Dr. Lefevre, for these valuable insights. It’s clear that meal timing and composition play a significant role in our overall health.
