Tropical Weight Loss
Tropical Weight Loss
Photo: Alena Darmel
Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.
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Read More »Skipping Breakfast or Lunch Has a Larger Impact on Diet Quality Than Skipping Dinner Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use. USDA's Economic Research Service (ERS) research suggests that while skipping meals can cut calories, this may also reduce diet quality. USDA and other Federal agencies engage in nutrition education efforts to improve U.S. diets. ERS researchers investigated how skipping meals—breakfast, lunch, and dinner—affects calorie intake and diet quality among U.S. adults to see if this action conflicts with these education efforts and nutrition advice. Along with dietary effects, if the decision to skip a meal is widespread and sustained, there could be economic implications for agricultural producers, food processors, and others in the food supply chain. The researchers used 2 days of food intake data for U.S. adults from the National Health and Nutrition Examination Survey (NHANES) for 2007-16. These data capture detailed information about the types and amounts of food consumed in 2 non-consecutive days, as well as when each food was eaten and if it was part of a meal or a snack. The researchers used the Healthy Eating Index (HEI), which is a measure of how well a person’s diet conforms with recommendations in the Dietary Guidelines for Americans, to gauge diet quality on each day. The HEI is made up of 12 dietary components encompassing food groups (fruit, dairy, whole grains, etc.) and dietary elements (fatty acids, empty calories, sodium, etc.). The HEI sums to a maximum total score of 100, with a higher score reflecting better diet quality. The score includes nine adequacy components—eight food groups and fatty acids—where higher consumption raises scores. The other three are moderation components—refined grains, sodium, and empty calories—with higher scores reflecting lower consumption and therefore, better diet quality. Using the 2 days of intake for each survey respondent, the researchers used a statistical model that allowed them to control for individual characteristics that do not change between the 2 days (e.g., demographic variables and unobserved food and eating preferences). What remains are variables that may differ between the 2 days (e.g., the types and amounts of foods consumed and number of meals eaten), allowing the researchers to estimate how changes in day-to-day eating patterns (skipping a meal) affect the calories consumed and diet quality. The results show that skipping a meal reduced daily caloric intake between 252 calories (breakfast) and 350 calories (dinner). However, skipping breakfast or lunch decreased diet quality by about 2.2 points (about 4.3 percent), while skipping dinner lowered diet quality by 1.4 points (2.6 percent). The dietary components affected by skipping each meal differed: Skipping breakfast or lunch reduced the HEI component scores for fruit, whole grains, dairy, and empty calories; Skipping lunch also lowered component scores for vegetables and seafood and plant proteins; and Skipping dinner reduced component scores for vegetables, greens and beans, dairy, protein food, and seafood and plant proteins, and empty calories. Out of all three meals, skipping dinner reduced daily calories the most while lowering diet quality the least.
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Read More »Hot lemon water may induce relaxation before bed, which could help with sleep. It can also help with general hydration. Lemon contains vitamin C, which is important for several bodily functions.
Hot lemon water could have some health benefits, such as helping with cold symptoms. However, many claims about the health benefits of drinking hot lemon water before bed lack any evidence. Hot lemon water has a long history of use in alternative medicine. For example, followers use diluted lemon to treat a sore throat or clear nasal passages. This article discusses whether hot lemon water before bed is healthful or has other health benefits. Are there any side effects? Lemon water is generally safe to consume for most people. However, some people may experience side effects if they consume large quantities. For example, lemon water may cause the erosion of tooth enamel. According to a 2008 study , lemon juice was more damaging for tooth enamel than other fruits. Learn more about keeping teeth and gums healthy here. Who should avoid it? People with weakened tooth enamel or who are at risk of teeth problems should discuss with a dentist before regularly consuming lemon water before bed. People looking to use lemon water as a treatment should first talk to their doctor. A doctor can assess the condition and determine if other treatments are necessary to take with the hot lemon water. Learn more about lemon water here. How to make hot lemon water Mix lemon juice or a lemon slice with boiled water to make hot lemon water. The ratio of lemon to water will vary depending on personal preferences. Some people may prefer warm water instead of boiling. To warm the water, use a kettle, hob, or microwave. Learn more about when to drink water here.
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