吃早饭不胖，不吃早饭才不胖

The idea that breakfast is the most important meal of the day, especially for those trying to lose weight, may not be true, research suggests.

研究表明， 那些认为早饭是一天当中最重要的一餐的人，尤其是对于减肥的人来说，这个说法可能并不正确。

A review of studies found that the first meal of the day does not appear to help people shed the pounds and should not necessarily be recommended as a weight-loss strategy.

一项研究表明， 早餐作为一天当中的第一餐不能帮人们减肥，也不推荐作为减肥的一项策略。

Previous research has suggested that eating breakfast revs up the metabolism and can help dieters stop overeating later in the day.

以往的研究建议，吃早饭会激活新陈代谢，帮助节食者在一天的晚些时候过度饮食。

The British Dietetic Association (BDA) says it has shown that "people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight."英国饮食健康协会（The British Dietetic Association）称：

“吃早饭的人比不吃早饭的人饮食更均衡，不吃早饭的更容易变胖。

But a new review sheds doubt on this idea. It also challenges studies that suggest skipping breakfast can disrupt the body's internal clock and lead to weight gain.

但是一个新的评论对这个想法产生了怀疑。对不吃早饭会打乱生物钟让体重增加这一说法提出质疑。

Experts from Monash University in Melbourne, Australia, examined 13 studies related to breakfast and weight in high income countries, including the UK.

来自澳大利亚墨尔本莫纳什大学的专家，在包括英国在内的13个高收入过家，13项与早饭研究进行测试。

The pooled results found a very small difference in weight between those who ate breakfast and those who did not, with those who skipped breakfast on average 0.44kg lighter.

这些结果表明，吃早饭和不吃早饭的人体重相差甚微，那些不吃早饭的人平均轻0.44千克。

Those who ate breakfast also ate around 260 more calories per day on average. Therefore, people who skipped breakfast did not compensate by eating more later in the day, the review found.

吃早饭的人平均每天多摄入260卡路里，而且研究发现，那些不吃早饭的人之后也不会多吃作为补偿。

The researchers also found no significant difference in metabolic rates between breakfast eaters and skippers - suggesting there is no evidence that eating breakfast may help with weight loss due to "efficient" burning of calories earlier in the day.

研究人员发现，吃不吃早饭并没有明显的差别，由于白天的“有效”卡路里燃烧，没有证据表明不吃早饭可以减重。

Publishing their findings in the British Medical Journal (BMJ), they said: "This study suggests that the addition of breakfast might not be a good strategy for weight loss, regardless of established breakfast habit. Caution is needed when recommending breakfast for weight loss in adults, as it could have the opposite effect."

他们把研究结果刊登在了《英国医学期刊》上面，他们说：“不管你是不是有吃早饭的习惯，研究建议吃早餐对于减肥来说不是一个好策略。再给成年人减肥出主意的时候最好不要让他们吃早饭，这可能会适得其反。”

The study continued: "While breakfast has been advocated as the most important meal of the day in the media since 1917, there is a paucity of evidence to support breakfast consumption as a strategy to achieve weight loss, including in adults with overweight or obesity."

研究还称：“从1971年开始，早饭就被宣传为一天当中最重要的一餐，但是想要对于超重或者肥胖的成年人来说吃早饭作为减肥的策略来说缺乏证据。

It said eating breakfast regularly could have other important effects, such as improved concentration and attentiveness levels in children.

但是规律地吃早饭，在集中精神和儿童注意力水平方面有很大的影响。

"If you do enjoy breakfast, don't stop, but take a look at what you are having. Breakfast has the potential to be one of the easiest times of the day to eat a balanced meal, and to meet a number of nutrition targets. So a simple breakfast of wholegrain cereal and milk with a glass of unsweetened fruit juice and a cup of tea provides protein, fibre, a raft of vitamins and minerals and plant phytochemicals.

“如果你乐于吃早饭，那么继续保持，不过留个心眼了解自己到底吃了什么。早餐可能是来达到各种营养目标一天均衡饮食最容易的时候。简单的早餐，全麦谷物和牛奶与一杯不甜的果汁，和一杯可以提供蛋白质、纤维、大量的维生素和矿物质和植物物质的茶。"

"If you are someone who can't face breakfast at 7am, take it with you and have breakfast at work. But plan what you have as it's far better to take breakfast with you than to grab a chocolate muffin and a latte from the nearest coffee shop when you get hungry later."

“ 如果你来不及早上7点吃早饭，那你就带着上班的时候吃。但是你要计划好吃什么，这样总比你之后饿了去就进的咖啡店买一个巧克力麦芬配拿铁要强多了。”

（翻译：林浔鸥）