If I eat breakfast, I get hungry

If you aren't hungry and don't feel like eating, then why eat? Isn't overeating the reason a lot of people are here?

Please cite where it has been PROVEN that metabolism is sped up after going hungry. The source you are sighting is hocum as the scientific community has a consensus that not eating sends your body into starvation mode. Starvation mode leads to conservation, not burning of caloric fuel. You must keep your metabolism running to burn fat efficiently. If you get hungry for two hours during the day before lunch, drink water and/or a light snack to pacify yourself. It's ok to fill hungry for a little while, your body will adjust after a few days...it won't last forever.

The notion that not eating has no effect on metabolism and therefore weight loss is simply laughable!

This subject was just addressed by my dietician. Your body has gone all night without food. When you eat something it kickstarts your metabolism. When you eat breakfast, your metabolism is in gear and using the calories you put in your body. Hunger is a good sign the metabolism is working at burning calories.

However, that being said, the types of food will really impact your hunger. These recommendations have helped me in my 46 lb weight loss so far.
1.) Eat a protein (~3oz) within 30 minutes of waking up.
2.) Eat at least another 3oz of protein within the next 2 hours.
3.) Continue eating about 3oz of protein within 3 hours of the last meal.

Personally, I was a carb junkie for breakfast, Bagels, donuts, crackers. But if I only eat carbs my stomach is growling within 1 hr. I have switched to only protein for the first 2 meals and have seen immediate success. My breakfast can be a cheese stick eaten while in the shower, 10 slices of pepperoni, a hot dog, or a protein shake. It was very hard at first, but now I have these quick foods constantly in my fridge so I don't have to think about it.

I still love my carbs, but I eat them at lunch with protein so keep hunger at bay. I highly recommend it!

if it makes you more hungry and you don't want to be than don't eat it just make sure you meet your intake goals. =]

I am so glad you posted this. When I eat breakfast first thing (when I am not hungry) I am starving the rest of the day!

me too! I try and just eat strawberries or a carbsmart yogurt to keep my hands from shaking. If I eat breakfast i feel like I can eat the fridge plus all it's contents through most of the day..to be honest, I think limiting my breakfast intake is what has helped me lose 30 pounds so far.

Insulin is the problem - perhaps you need to analyse the food you're eating?

I eat all day, I have 2 breakfasts, 2 lunches and tea with a pudding later

Also I graze in between
Berries, melon, carrots, whatever you can get, that isn't processed and is low kcals

You need to keep your kcals up to keep your BMR running at full speed

Processed food is bad for kcals, bread, oats, cereals etc....!
But, I still start my day with porridge @ 7am and bacon sarnie by 9am (685kcals)

Breakfast
Generic - Grilled Bacon - Grilled, 2 rashers
Milk - Semi Skimmed Milk, 150 ml
Braces - Medium Home Brown, 2 slice
Waitrose Organic - Jumbo Oats (Rolled), 100 g
Hp - Brown Sauce, 15 g 18 4 0 0

This is bad bad bad, but as I manage my kcals well enough, it works for me!

Rather then explaining why it's all bad bad bad, I'd suggest you read this!
He talks a lot of sense

http://www.marksdailyapple.com/

Hope it works out for you

HI,

Well I have found that if I have a BIG breakfast & drink lots of water & have fruit or veggies ready to snack, that will do the trick

Glad to hear others have the same experience! I thought I was crazy after reading article after article saying breakfast makes you eat less all day. Thanks for the tips everyone.

Everyone is different, obviously. Since tracking, I have found that on days where I eat more calories during the day (I usually always eat breakfast because I work out first thing in the morning), sometimes I am not very hungry at dinner, and I just eat a protein bar or something that is under 200 calories - and overall eat less total calories for the day. If I go through the day feeling unsatisfied because I am worried I won't have enough calories for dinner, I end up eating even more in the evenings. I've learned that I really just need to go on how hungry I am and when.

Please cite where it has been PROVEN that metabolism is sped up after going hungry. The source you are sighting is hocum as the scientific community has a consensus that not eating sends your body into starvation mode. Starvation mode leads to conservation, not burning of caloric fuel. You must keep your metabolism running to burn fat efficiently. If you get hungry for two hours during the day before lunch, drink water and/or a light snack to pacify yourself. It's ok to fill hungry for a little while, your body will adjust after a few days...it won't last forever.

The notion that not eating has no effect on metabolism and therefore weight loss is simply laughable!

Really? Hocum? Funny...he, and every single solitary person who uses his method of dietary intake...melt bodyfat like butter lol.

Also, you need to work on reading comprehension...I didn't 'cite' his website as a source. I 'cited' his website as a place to go for MANY links to peer reviewed studies proving various points about breakfast in specific, and meal timing in general's impact on metabolism...which is NONE.

Here, since you asked...I'll give you some things to look up for light reading.

In one study, researchers found that the when they made people fast for 3 days, their metabolic rate did not change. This is 72 hours without food. So much for needing to eat every three hours!

Reference:
Webber J, Macdonald IA, The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British journal of nutrition 1994; 71:437-447.

In another study by a different group of researchers, people who fasted every other day for a period of 22 days also had no decrease in their resting metabolic rate.

Reference:
Heilbronn LK, et al. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition 2005; 81:69-73

In still more studies, there was no change in the metabolic rate of people who skipped breakfast, or people who ate 2 meals a day compared to 7 meals per day

References:
Verboeket-Van De Venne WPHG, et al. Effect of the pattern of food intake on human energy metabolism. British Journal of Nutrition 1993; 70:103-115

Bellisle F, et al. Meal Frequency and energy balance. British Journal of Nutrition 1997;, 77: (Suppl. 1) s57-s70


And the conclusion you must draw from such overwhelming evidence?

The bottom line is food has virtually nothing to do with your metabolism. In fact, your metabolism is much more closely tied to your bodyweight. If your weight goes up or down, so does your metabolism. The only other thing that can affect your metabolism (in both the short term and longer term) is exercise and weight loss. Even in the complete absence of food for three days, your metabolism remains unchanged.

Now, I will have to admit that I can't find my resources stating that there is an actual INCREASE in your active metabolic rate with not eating for 24hrs (I haven't looked it up in almost a year...and my files are a mess)...but I think that I've given substantial proof that it certainly doesn't slow, period.

And so...since food has virtually NO impact on your metabolic rate...how exactly is it that eating breakfast 'jump starts your metabolism'?

If you want to jump start your metabolism of a morning, do 20 or so jumping jacks.

Edited to fix quotes

Laughable notion, I say. LAUGHABLE!


(note sarcasm ).

Bump for later.

Bump.

I'm waiting for a reply to all of the information I gave in my above post.

Great response with the citations Chris. What is about a breakfast thread that seems to turn normally reasonable people into breakfast nazi's?? It is well established based on both the sources that Chris cited and many more that nutritional timing is of no consequence. Only total intake and macro nutrient mix. Breakfast does in NO way "kickstart" your metabolism. To the OP, if you'd prefer not to eat breakfast, don't. You will cause yourself no harm. To those that like to and want to eat breakfast, same advice.

For some, eating breakfast will help them manage thier calories for the rest of the day and to not do so would cause overeating later. The opposite is true for others. There is also so benefit to limiting the time frame that you spike insulin and both carbs and protein do that. I follow an 8/16 plan much like leangains recommends. I eat during an 8 hour window from 12 to 8 PM then I don't for 16. I dropping body fat so I'm guessing my metabolism is chugging along just fine.

Bump.

I'm waiting for a reply to all of the information I gave in my above post.

Hey man, I'm giving you a free bump, and I also wanted to say that I am VERY interested in your information. I have always been a 6-7 small meals kind of girl, but recently I have found that my entire life has begun to revolve around food--from the moment I wake up....if I'm not eating food, I'm thinking about food, cooking food, buying food, planning food logs, etc, etc. Honestly, even though I'm getting good results, I'm feeling incredibly burnt out and I'm just SO DAMN HUNGRY all the time. I eat around 2000 cals and get 150+ gms of protein on average, so I'm eating plenty of food....that just can't be the problem. I don't think it's healthy for me to be planning my entire day around when I need to eat. It's becoming a quality of life issue for me. I have 2 small children, and I have a lot of other things I need to think about....but guess what I end up thinking about anyway?? You guessed it!!

Anyway, sorry for the rant, but that's the main reason I'm suddenly interested in IF....I really like things simple, and even though I've tried to keep it simple, I'm obviously failing.

So I'm going to do some more research and check into the group you mentioned previously. I'm a little bit concerned that I'll have trouble with energy during my morning workouts if I'm fasting, but honestly I'm not sure how much longer I can continue doing this otherwise.

PM me your email, and I'll send you the book that the quotes and references above come from. The author recommends one to two (more is ok within reason) 24hr fasts a week, and normal eating schedules for the rest of the week (meaning you can eat breakfast, or not...lunch, or not...dinner, or not, as long as you get your regular maintenance caloric intake in).

It's incredibly liberating from the whole 'must eat 90x a day!' mentality...and I have to admit, that's a LARGE part of the beauty of it. The health and fat loss benifits are almost SECONDARY lol.

Hi....I wake up at 5, work by 7 and then start with black coffee until 9. I then have something with protein, like a shake or cream of wheat. This really helps me. Good luck!!!!

Just for clarity's sake, a serving of Cream of wheat has 19 grams of protein and 134 grams of carbohydrates. That's more than 1/2 my daily intake of carbs at 200 lbs. There are better sources of protein. You refer to a shake, some of those are very high in carbs also. Nothing wrong with carbs. They are just one macro in the mix but it's important to be accurate and realistic as to what your intake is.