By Dr. Joey Shulman D.C., RNCP

Do you remember when mom told you breakfast was the most important meal of the day? As it turns out, mom was right! Current research shows that skipping meals promotes rather than prevents weight gain.

Eat often!
A recent study published in the American Journal of Epidemiology concludes that skipping meals and eating less frequently may result in weight gain. As more than 60% of Americans are overweight and 27% are obese, these results are extremely relevant. Consider the following findings:

• Individuals who ate four or more times a day were 45% less likely to be obese than those who ate three times a day or less.
• Skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
• Dining out in restaurants was linked to an increased risk of obesity. This is likely due to the super-sizing of portions and to excess saturated fat and calories.

Eating in hormonal balance
The pancreas secretes insulin to facilitate the uptake of glucose (sugar) into the cells for energy. To achieve and maintain weight loss, insulin levels must be stabilized throughout the course of a day. Spreading out caloric intake by eating smaller and more frequent meals stabilizes insulin levels and controls hunger. Eating large meals can create dramatic surges in insulin levels and result in feelings of fatigue, irritability and fogginess. In addition, if excess insulin is secreted, it will be stored in the body as excess fat.

Although weight loss seekers often skip breakfast to save on calories, it is not a good idea. Skipping breakfast causes insulin levels to fluctuate and creates the tendency to overeat later in the day.

The key to weight loss success is to eat three meals and two snacks daily in an approximate 40:30:30 ratio of carbohydrates, protein and fat. Eating in this ratio will ensure appropriate insulin release and will help shed excess weight and promote energy levels. Visit the Truestar meal plans to learn more!

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