早餐吃饱、晚餐吃少有助减肥

上班族的早餐總是吃得匆匆忙忙，而晚上又少不了聚餐宵夜，时间充裕让人禁不住大吃一顿。最新研究表明，如果不想让体重飙升，人们应该在早餐吃最饱，晚餐吃最少。

Eating a big breakfast could help you burn double the amount of calories than if you eat a larger meal at dinner.

It could be the key to losing weight while also keeping blood sugar levels steady， researchers at Lübeck University in Germany said.

Their study found filling up in the morning boosts a metabolism process known as diet-induced thermogenesis （DIT）.

DIT refers to the number of calories the body expends to heat the body and digest food. It was shown to be twice as high for those who ate more at breakfast than at dinner.

On the other hand， a low-calorie breakfast increases appetite， especially for sweets， the researchers admitted.

The findings published in the Journal of Clinical Endocrinology and Metabolism were based on a laboratory experiment of 16 men.

They consumed a low and high calorie breakfast and dinner one day — and then vice versa on another.

The study also showed increases in blood sugar and insulin concentrations， caused by eating a meal， was diminished after breakfast， but not so much after dinner.

The results also showed eating a low-calorie breakfast caused sweet cravings with a higher appetite.

This suggests those saving all their calories for the end of the day may face consequences because they snack more.

Corresponding author Dr Juliane Richter said：“Our results show a meal eaten for breakfast — regardless of the amount of calories it contains — creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.”

“This finding is significant for all people as it underlines the value of eating enough at breakfast.”

The study adds to increasing evidence that the best way of losing weight is to eat your largest meal in the morning - and your smallest in the evening.

Dr Richter， a neurobiologist at Lübeck University， said： “Eating more at breakfast instead of dinner could prevent obesity and high blood sugar.”

Both obesity and high blood sugar can lead to a host of life-threatening illnesses including cancer， cardiovascular disease and diabetes.

Previous research has shown DIT is lower in people with obesity. It’s seen as a measure of how well our metabolism is working.

DIT can differ depending on mealtime and is generally slower in the evening and at night due to our body clocks.

Dr Richter said： “We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.”

A 2017 study of over 50，000 adults， which found eating a big breakfast， medium lunch and small dinner led to lower BMIs （body mass indexes）.

The US and Czech nutritionists tracked the participants for seven years and discovered eating the largest meal in the morning was among the most effective strategies for preventing long-term weight gain.

Professor Daniela Jakubowicz， author of The Big Breakfast Diet， found that those who piled on the calories in the morning were more likely to feel satisfied， preventing snacking throughout the day.

And another study by Professor Jakubowicz found that eating chocolate in the morning， when our metabolism is at its highest， prevented cravings for sweet things later on.

與一顿丰盛的晚餐相比，吃一顿丰盛的早餐可以帮助你燃烧两倍的卡路里。

德国吕贝克大学的研究人员称，这可能是帮你减肥，也能保持血糖水平稳定的关键。

研究人员发现，早上吃饱可以促进食物诱导产热这一新陈代谢过程。

食物诱导产热指的是身体为保暖和消化食物而消耗的热量。研究表明，与晚餐吃得多的人相比，早餐吃得多的人食物诱导产热是其两倍。

另一方面，研究人员承认，低卡路里的早餐会增加食欲，尤其是对甜食的渴望。

共有16名男性参加了这项试验，研究结果发表在《临床内分泌与代谢杂志》上。

他们在一天中分别摄入低卡路里和高卡路里的早餐和晚餐，而在另一天则相反。

研究还表明，吃饭时升高的血糖和胰岛素浓度在早餐后有所降低，但在晚餐后则下降没有那么明显。

此外，吃低卡路里的早餐会导致对甜食的食欲增加。

这表明，把一天中高热量的食物都留到晚上会得不偿失，因为他们在一天之中会吃更多零食。

通讯作者朱利安·里克特博士说：“我们的研究结果表明，不管早餐含有多少卡路里，早餐的食物诱导产热是等量晚餐的两倍。”

“这一发现对所有人都很重要，因为它强调了早餐吃饱的重要性。”

该研究增加了最好的减肥方法是早上吃最饱，晚上吃最少的证据。

吕贝克大学的神经生物学家里克特博士说：“早餐多吃，晚餐少吃，可以预防肥胖和高血糖。”

肥胖和高血糖都会导致许多危及生命的疾病，包括癌症、心血管疾病和糖尿病。

此前研究表明，在肥胖人群中，食物诱导产热更低。食物诱导产热可以衡量人体的新陈代谢。

食物诱导产热的能力因进餐时间而异，受人体生物钟影响，一般来说，食物诱导产热速度在晚上会更慢。

里克特博士说：“我们建议肥胖症患者和健康人吃一顿丰盛的早餐，而不是一顿丰盛的晚餐，这样可以减轻体重，预防代谢疾病。”

2017年一项针对5万多名成年人的研究发现，早餐吃得多、午餐吃适量、晚餐吃得少会降低身体质量指数（BMI）。

美国和捷克的营养学家对参与者进行了7年的跟踪调查，发现早上吃最饱是预防长期体重增加最有效的方法之一。

《丰盛的早餐》一书的作者丹妮拉·亚库伯维兹教授发现，那些早晨摄入大量卡路里的人更容易感到满足，从而避免了一整天都吃零食。

亚库伯维兹教授开展的另一项研究发现，在早上新陈代谢最旺盛的时候吃巧克力，可以防止之后想吃甜食。