【麗風堂中醫診所 王玫君醫師編輯】


答案是：通常不能。

許多的研究報告發現，習慣吃早餐可以預防體重增加，而習慣不吃早餐會增加超重和肥胖的風險。

為什麼不吃早餐並不能幫助體重減輕？

研究人員試圖解釋這一個現象，結果並不一致，但目前獲得較多支持的說法是有關於早餐帶來的飽足感。

研究發現，不吃早餐的人容易在當天晚些時候選擇熱量更高的食物 ，不吃早餐導致當日總熱量攝取明顯高於有吃早餐的當日總熱量攝取。 不吃早餐的人較常吃零食，而吃早餐有助於最大限度地減少衝動性零食。

大多數（66%）的研究表明，與不吃早餐相比，吃早餐的餐後飽腹感增加了 68% 。 吃早餐會促進相關的飽足感激素分泌來減少飢餓感、增強飽足感。

臨床研究證明，食用富含纖維的早餐食品，例如全穀物，可以減弱餐後血糖和胰島素反應，提高胰島素敏感性，並減少餐間低血糖，增加餐後的飽足感。

結論：人們不吃早餐的原因通常包括缺乏時間準備、沒時間吃以及減肥節食。然而研究顯示，不吃早餐並不是控制體重的有效方法。研究報告認為，不吃早餐由於缺乏飽足感，容易在當天晚些時候不理性地攝取高熱量的零食，反而造成總熱量攝取過高，日子久了，就可能導致肥胖。與不吃早餐相比，吃早餐後食慾控制和飽足感有所改善，能避免晚些時候吃零食或暴飲暴食。

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