柯特卢因领导风格理论:少吃早餐真的能减肥吗？

我们不断的听到人们说吃早饭的重要性，但是一项新的研究表明减少早餐的饭量也许会帮助你在接下来的一天中吃的更少一点。

The results show that, the more calories people eat at breakfast, the higher their total daily calorie intake is. This finding was true of both obese and normal weight people.

这项结果告诉我们，人们在早餐中摄取的卡路里越多，在他们一天中吸收的卡路里也会越多。这个发现对于肥胖和正常体重的人都会适用。

Participants ate around 500 to 550 calories for lunch and dinner, regardless of how much they ate for breakfast — it didn't matter whether they skipped it entirely or had a hearty morning meal, the researchers said. 

实验参与者的中餐和晚餐都摄取500至550卡路里的热量，而不用管他的早餐——研究员说，他们的早餐是干脆不吃或是饱餐一顿都不重要。

As a result, those who ate a big breakfast — on average, 400 calories more than a small breakfast — took in 400 extra calories during their day.

结果是那些早餐吃的很多的人们——平均比吃的少的人多摄取400卡路里热量——在一天中多吸收了400卡路里热量。

"Overweight and obese subjects should consider the reduction of breakfast calories as a simple option to improve their daily energy balance," the researchers said.

“过度肥胖和肥胖的人应该考虑少吃早餐来作为改善他们每天能量平衡的一种方法。”研究人员如是说。

"While we often hear that breakfast is the most important meal of the day, this study reminds us that monitoring calories at breakfast is very important, too," said Mary Ann Johnson, a professor of foods and nutrition at the University of Georgia and spokesperson for the American Society for Nutrition, who was not involved in the study. "The calories at breakfast do count toward overall daily intake."

“以前我们总是说早餐是一天中最终要的一餐，这项研究提醒了我们监测早餐的卡路里热量同样很重要，”来自乔治亚大学的食品及营养学教授、身为美国营养学会发言人的Mary Ann Johnson说“早餐摄取卡路里的热量的确对一天的摄取量都有影响。”

However, other experts said this study isn't enough to rule out the importance of breakfast, and more work is needed to determine whether reducing your morning calories actually leads to weight loss.

但是，其他专家说这项研究不能完全排除早餐的重要性，并且需要做更多工作才能完全确定降低早餐摄取的卡路里是否有助于减肥。

Katherine Tallmadge, a spokeswoman for the American Dietetic Association, said that in her experience, "It's easier for people to eat healthy if they eat better breakfast." 

美国饮食协会的发言人Katherine Tallmadge凭自己的经验说：“如果人们早餐吃的好的话健康饮食会变得更简单。”

Many overweight and obese people who are trying to lose weight eat too much later in the day, Tallmadge said. Eating a breakfast that contains one-third to one-quarter of their daily calories helps them cut back on calories at subsequent meals, Tallmadge said, because they aren't so ravenous.

Tallmadge说，许多曾尝试过减肥的过度肥胖和肥胖的人在之后都会吃的更多。早餐占一天卡路里的四分之一至三分之一能帮助他们减少随后从食物中摄取的卡路里量，因为他们之后不会感觉那么饥饿了。

"Almost everyone says [eating breakfast] helps them eat lighter later. And not gorge on their meals later," she said.

她说，“几乎每个人都说吃早餐能帮助他们之后的食量减少。并且不会在下面的进食中表现得狼吞虎咽。

The difference between the findings in this study and what Tallmadge has seen in her experience may be that the participants in the study weren't actively trying to lose weight. Perhaps those who are trying to lose weight are more mindful of what they eat, and so they are better able to counter their bigger breakfast with lighter meals later on, she said.

她说实验结果和她的经验有出入的原因可能是由于那些参与实验的人并不是真的想减肥。也许那些想减肥的人会更加留意他们所吃的是什么，所以他们更可能在之后的饮食中选择较为清淡的食物。

Previous studies looking at the relationship between calories eaten at breakfast and the calories eaten throughout the entire day have shown mixed results. Some studies suggested that eating a big breakfast does lead to eating less for the rest of the day. Others have found the more calories a person consumes at breakfast relative to all meals combined, the lower his or her overall daily energy intake is. And some have shown those who eat breakfast weigh less than those who don't eat the morning meal.

之前研究早餐和剩下几餐摄取卡路里热量的关系的实验得出了很复杂的结论。有的表明了早餐吃的多会使剩下的几餐吃的少；有的说一天中早餐摄取卡路里所占的比例越低，他们一天中吸收的热量越低：还有的说吃早饭的人比不吃早饭的人体重要轻。

To clarify these seemingly contradictory results, study researcher Volker Schusdziarra, of the Else-Kr?ner-Fresenius Center of Nutritional Medicine in Munich, Germany, and colleagues analyzed the daily calorie intakes of nearly 400 people in two different ways: they measured what people ate in absolute terms, and the ratio of their breakfast calories to their total daily calories.

为了理清这些看似矛盾的结论，来自慕尼黑的Volker Schusdziarra和他的同事一起对将近400个人的卡路里摄取量进行了两方面的研究：他们研究这些人具体都吃什么；早餐卡路里占一天卡路里摄取量的比例。

In absolute terms, people who ate more calories at breakfast had consumed higher calorie totals at the end of the day. Eating a bigger breakfast did mean subjects were less likely to eat a mid-morning snack, but skipping the snack wasn't enough to compensate for their large morning meal, the researchers said.

肯定的说，早餐摄取的卡路里越多，相应的一天中摄取的总量也越多。早饭吃得多意味着早餐和午餐之间的点心可能会吃的少一点，但是即使不算这些点心也不能弥补这顿丰盛的早餐，研究员说。

Interestingly, people who had a higher ratio of breakfast calories to total daily calories had a lower intake of daily calories overall. But the researchers found this was because subjects were eating less at lunch and dinner, not because their breakfast intake had increased.

有趣的是，早餐摄取卡路里比例高的人其实一天的总摄取量更低一些。但研究员发现这是因为他们午餐和晚餐吃的更少了，而不是因为早餐吃的更多了。

The study was published Jan. 17 in Nutrition Journal.

这项研究发表在1月17日的营养杂志上。