早餐对减肥有多重要?

The only way to lose weight is to start the day with a healthy breakfast, right? That's the notion that health experts have shared with us for years. But it may not be totally accurate.

减肥的唯一方法就是以一顿健康的早餐开始新的一天，对吗?这是健康专家多年来与我们分享的观点。但它可能并不完全准确。

We've heard for years that breakfast is the most important meal of the day. But is that really true? (Photo: Aleksei Potov/Shutterstock)

According to several studies, skipping breakfast may not be so bad for your diet after all. Though earlier studies have found correlations between eating breakfast and weight loss success, few studies have really put this theory to the test in randomized clinical trials. Previous studies have simply asked patients to report on their eating habits and then compared this info with their health records.

根据几项研究，不吃早餐可能对你的饮食没有那么坏。虽然早期的研究已经发现吃早餐和减肥成功之间的相关性，但很少有研究真正将这一理论用于随机临床试验。之前的研究只是要求患者报告他们的饮食习惯，然后将这些信息与他们的健康记录进行比较。

A team of researchers from Monash University in Melbourne, Australia reviewed 13 separate studies that each involved participants either skipping or eating breakfast. The length of time for each study ranged from 24 hours to 16 weeks. Some studies concentrated on daily caloric intake and others on weight gain/loss.

澳大利亚墨尔本莫纳什大学的一组研究人员回顾了13项独立的研究，每项研究的参与者要么不吃早餐，要么吃早餐。每项研究的时间从24小时到16周不等。一些研究侧重于每日热量摄入，另一些研究侧重于体重的增加/减少。

After the review, the team determined that people who ate breakfast consumed an average of 260 more calories a day and gained an average of one pound at the end of the studies. Therefore, the results aren't drastic enough to encourage people one way or the other to eat or skip breakfast.

在回顾之后，研究小组确定吃早餐的人平均每天多摄入260卡路里，在研究结束时平均增重1磅。因此，研究结果并没有激烈到鼓励人们吃或不吃早餐的程度。

But one study further explains why eating breakfast is important for other reasons.

但一项研究进一步解释了吃早餐很重要的其他原因。

Other health factors to consider

其他需要考虑的健康因素

In the 16-week study (which was part of the review), 309 overweight and obese participants followed diets that included either eating or skipping breakfast. At the end of 16 weeks, researchers compared the health data from the two groups and found that the dieters who ate breakfast lost no more weight than people who skipped breakfast.

在这项为期16周的研究中(该研究是综述的一部分)，309名超重和肥胖的参与者遵循的饮食包括吃早餐或不吃早餐。16周后，研究人员比较了两组的健康数据，发现吃早餐的节食者与不吃早餐的节食者减肥效果一样。

"Previous studies have mostly demonstrated correlation, but not necessarily causation," said study author Emily Dhurandhar, assistant professor in the Department of Health Behavior at University of Alabama Birmingham. "In contrast, we used a large, randomized controlled trial to examine whether or not breakfast recommendations have a causative effect on weight loss, with weight change as our primary outcome."

研究报告的撰写者、阿拉巴马大学伯明翰分校健康行为系的助理教授艾米丽•杜兰德哈说:“此前的研究主要证明了二者之间的联系，但不一定是因果关系。”“相比之下，我们采用了一项大型随机对照试验，以体重变化为主要结果，检验推荐早餐是否对减肥有因果影响。”

The authors did note however, that while skipping breakfast may not affect weight loss, it may affect other aspects of one's health that should be considered. The prolonged fasting that occurs when dieters skip breakfast leads to increases in diastolic and systolic blood pressure, blood concentrations of insulin, triglycerides, free fatty acids and LDL-cholesterol, and to decreases in blood concentrations of HDL-cholesterol.

然而，作者也注意到，虽然不吃早餐可能不会影响减肥，但它可能会影响一个人健康的其他方面，应该加以考虑。节食者不吃早餐时的长时间禁食会导致舒张压和收缩压升高，血液中胰岛素、甘油三酯、游离脂肪酸和低密度脂蛋白胆固醇的浓度升高，血液中高密度脂蛋白胆固醇的浓度降低。

So while passing on breakfast may not hinder your weight loss success, it may still not be great for your overall health. But if you are one of those folks who simply can't even think about choking down food first thing in the morning, it's also good news to know that skipping breakfast really won't affect your ability to stick to a healthy diet.

所以，虽然不吃早餐可能不会阻碍你减肥的成功，但它可能对你的整体健康也不是很好。但是，如果你是那种甚至不能在早上第一件事就吞下食物的人，知道不吃早餐真的不会影响你坚持健康饮食的能力也是一个好消息。