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我，不吃早餐！：聽聽牛津臨床生化權威怎麼說，還原早餐的真相，反思飲食習慣與健康的關係
「早餐，是危險的一餐。」
「中午之前不要攝取任何熱量，才是健康祕訣。」
與其盲目相信政治正確的「早餐一定要吃」
不如看清「早餐真相」，注意身體發出的訊號
★歐美世界第一本探討「吃早餐≠健康」的大眾健康讀物！牛津權威學者以科學實證與社會歷史背景，從「早餐」開始，為你剖析「飲食習慣與健康之間，真正的關係」
★《泰晤士報》、《英國赫芬頓郵報》、《電訊報》、《愛爾蘭獨立報》、《太陽報》、《旁觀者雜誌》、《新科學家》、《美麗佳人》……各大媒體爭相報導
★作者是醫師，也是臨床生化學家，既有實事求是的科學家精神，也有文人的生花妙筆。原本高冷艱澀的科學實驗與數據，搭配作者所舉的經典名著、名人軼事、通俗喜劇等例子，清楚易懂也令人會心一笑
邱吉爾有句名言：「婚姻幸福的祕訣之一是……中午之前不要見到另一半。」作者將這句話改寫成：
健康的祕訣之一是，中午之前不要攝取任何熱量。
本書作者58歲確診糖尿病，醫生囑咐需要少量多餐，且早餐一定要吃，但作者測量血糖卻發現了一個驚人事實──起床後是荷爾蒙皮質醇（cortisol）分泌的高峰期，讓人對胰島素產生抗性。這時「吃早餐」，胰島素會升高（比午晚餐高），導致血糖異常升高、胰島素抗性更嚴重──而「胰島素抗性」足以致死與致癌！尤其，體重過重、三高危險族群更應特別注意。
作者將拆解早餐的常識與迷思，提供另一種科學思考，幫你判斷「我有沒有必要吃早餐？」也要告訴你：
◆ 「早上吃得好」，其實沒有科學根據。
◆ 「早餐是最重要的一餐」，是刻意製造出來的形象。
◆ 從減重到降低血壓，「過午才食，一天兩餐」共有哪些好處？
◆ 為什麼吃早餐是致命因子「胰島素過多」的元兇？
◆ 哪些人適合採取「早餐斷食法」？
同時小心求證，大膽揭露四大關鍵重點：
◆聲稱「吃早餐有益健康」的研究，背後出資者都是大企業
早餐代表龐大商機，「吃早餐對健康有益」等選擇性發表的科學研究，背後金主都是大企業（家樂氏、雀巢等）。至今，數百位科學家累積起來的早餐研究數據，雖無造假問題，卻帶有偏見或錯誤詮釋。
◆早餐的3大迷思
迷思1∣早餐麥片很健康
迷思2∣早餐對大腦有益
迷思3∣早餐有助於減肥
◆早餐對健康的4種危害
危害1∣吃早餐會「增加」每日攝取的總熱量
危害2∣吃早餐會引發強烈飢餓感，結果吃得更多
危害3∣早上進食會引發並加劇現代人的頭號殺手「代謝症候群」
危害4∣早餐通常富含碳水化合物，會讓「代謝症候群」更加嚴重
◆早上是斷食時間，不進食才健康
每天早上（中午十二點前）是人體的「斷食」時間，作者認為不吃早餐的「8小時減肥法」，優於隔日斷食或五比二輕斷食，對健康有益，胰島素、血糖、三酸甘油酯、膽固醇的濃度都會直線下降。最大的好處是「減重」。
若是吃了早餐（breakfast），就是「停止」（break）「斷食」（fast），會增加罹患疾病的風險，如第二型糖尿病、肥胖症、心臟病、中風、高血壓、阿茲海默症（俗稱失智），以及肝癌、乳癌、胰臟癌、子宮癌等疾病。
「中午之前不要攝取任何熱量，才是健康祕訣。」
與其盲目相信政治正確的「早餐一定要吃」
不如看清「早餐真相」，注意身體發出的訊號
★歐美世界第一本探討「吃早餐≠健康」的大眾健康讀物！牛津權威學者以科學實證與社會歷史背景，從「早餐」開始，為你剖析「飲食習慣與健康之間，真正的關係」
★《泰晤士報》、《英國赫芬頓郵報》、《電訊報》、《愛爾蘭獨立報》、《太陽報》、《旁觀者雜誌》、《新科學家》、《美麗佳人》……各大媒體爭相報導
★作者是醫師，也是臨床生化學家，既有實事求是的科學家精神，也有文人的生花妙筆。原本高冷艱澀的科學實驗與數據，搭配作者所舉的經典名著、名人軼事、通俗喜劇等例子，清楚易懂也令人會心一笑
邱吉爾有句名言：「婚姻幸福的祕訣之一是……中午之前不要見到另一半。」作者將這句話改寫成：
健康的祕訣之一是，中午之前不要攝取任何熱量。
本書作者58歲確診糖尿病，醫生囑咐需要少量多餐，且早餐一定要吃，但作者測量血糖卻發現了一個驚人事實──起床後是荷爾蒙皮質醇（cortisol）分泌的高峰期，讓人對胰島素產生抗性。這時「吃早餐」，胰島素會升高（比午晚餐高），導致血糖異常升高、胰島素抗性更嚴重──而「胰島素抗性」足以致死與致癌！尤其，體重過重、三高危險族群更應特別注意。
作者將拆解早餐的常識與迷思，提供另一種科學思考，幫你判斷「我有沒有必要吃早餐？」也要告訴你：
◆ 「早上吃得好」，其實沒有科學根據。
◆ 「早餐是最重要的一餐」，是刻意製造出來的形象。
◆ 從減重到降低血壓，「過午才食，一天兩餐」共有哪些好處？
◆ 為什麼吃早餐是致命因子「胰島素過多」的元兇？
◆ 哪些人適合採取「早餐斷食法」？
同時小心求證，大膽揭露四大關鍵重點：
◆聲稱「吃早餐有益健康」的研究，背後出資者都是大企業
早餐代表龐大商機，「吃早餐對健康有益」等選擇性發表的科學研究，背後金主都是大企業（家樂氏、雀巢等）。至今，數百位科學家累積起來的早餐研究數據，雖無造假問題，卻帶有偏見或錯誤詮釋。
◆早餐的3大迷思
迷思1∣早餐麥片很健康
迷思2∣早餐對大腦有益
迷思3∣早餐有助於減肥
◆早餐對健康的4種危害
危害1∣吃早餐會「增加」每日攝取的總熱量
危害2∣吃早餐會引發強烈飢餓感，結果吃得更多
危害3∣早上進食會引發並加劇現代人的頭號殺手「代謝症候群」
危害4∣早餐通常富含碳水化合物，會讓「代謝症候群」更加嚴重
◆早上是斷食時間，不進食才健康
每天早上（中午十二點前）是人體的「斷食」時間，作者認為不吃早餐的「8小時減肥法」，優於隔日斷食或五比二輕斷食，對健康有益，胰島素、血糖、三酸甘油酯、膽固醇的濃度都會直線下降。最大的好處是「減重」。
若是吃了早餐（breakfast），就是「停止」（break）「斷食」（fast），會增加罹患疾病的風險，如第二型糖尿病、肥胖症、心臟病、中風、高血壓、阿茲海默症（俗稱失智），以及肝癌、乳癌、胰臟癌、子宮癌等疾病。
384 pages, Paperback
Published August 10, 2017
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Displaying 1 - 30 of 32 reviews
January 4, 2019
We all like to have our biases confirmed, right? There should be a name for it. Something like, confirmation bias.
Here’s one of mine. I have long been convinced that the oft repeated mantra that breakfast is the most important meal of the day, is pure invention. Indeed, my belief is that it’s the consequence of a powerful group of cereal manufacturers, keen to promote such a message, who use tame scientists to undertake “research” which supports this perceived wisdom.
A few years back I stopped eating breakfast and, to my amazement, none of the apocalyptic predictions came to pass. I did not start stuffing muffins into my mouth at 11 AM. I was not dizzy or nauseous. I was able to concentrate and lead an active and normal life. Perhaps I was just an outlier. So, when I noticed this book, I had to read it
Although it is provocative and sporadically interesting, I’m loathe to recommend it unless you are sufficiently well informed to be able know which of his claims to trust.
For example, porridge is unhealthy? That’s a new one, And one I take with a pinch of salt, unlike my daily bowl of porridge.
The author is someone who was diagnosed as having type two diabetes and who has managed to cure himself by changing his dietary choices and by eating just two meals a day. However, he advocates a quasi-Atkins approach, eschewing all carbs and consuming mainly fats, plants, and some meat (not red meat though). I am just not convinced that the fat is fine argument really holds water. Whilst I agree with him that sugar is a bigger threat to long term health, I am not convinced about eating a lot of fat. He also seems to dismiss all carbohydrates, and doesn’t really dwell on the high-fibre variants of pasta and bread etc.
Still, worth a read if you are interested in this stuff, and he backs up many of his arguments with appropriate research.
Here’s one of mine. I have long been convinced that the oft repeated mantra that breakfast is the most important meal of the day, is pure invention. Indeed, my belief is that it’s the consequence of a powerful group of cereal manufacturers, keen to promote such a message, who use tame scientists to undertake “research” which supports this perceived wisdom.
A few years back I stopped eating breakfast and, to my amazement, none of the apocalyptic predictions came to pass. I did not start stuffing muffins into my mouth at 11 AM. I was not dizzy or nauseous. I was able to concentrate and lead an active and normal life. Perhaps I was just an outlier. So, when I noticed this book, I had to read it
Although it is provocative and sporadically interesting, I’m loathe to recommend it unless you are sufficiently well informed to be able know which of his claims to trust.
For example, porridge is unhealthy? That’s a new one, And one I take with a pinch of salt, unlike my daily bowl of porridge.
The author is someone who was diagnosed as having type two diabetes and who has managed to cure himself by changing his dietary choices and by eating just two meals a day. However, he advocates a quasi-Atkins approach, eschewing all carbs and consuming mainly fats, plants, and some meat (not red meat though). I am just not convinced that the fat is fine argument really holds water. Whilst I agree with him that sugar is a bigger threat to long term health, I am not convinced about eating a lot of fat. He also seems to dismiss all carbohydrates, and doesn’t really dwell on the high-fibre variants of pasta and bread etc.
Still, worth a read if you are interested in this stuff, and he backs up many of his arguments with appropriate research.
October 12, 2018
For many years I didn't eat breakfast and was told by those closest to me that I was putting my health at risk. It seems not. This book contains much about food, diet and the impact it has on developing diabetes as well as other conditions. "You are what you eat" is a well known saying, but it seems that "You are when you eat" is an important point that is raised in this book.
Well worth reading by anyone who is concerned about the impact that diet has on health and well being.
Well worth reading by anyone who is concerned about the impact that diet has on health and well being.
July 17, 2019
Breakfast is not a dangerous meal. Having a high glucose reading before breakfast (or any meal for that matter) IS very dangerous. Having sugary breakfast cereal after a high glucose reading is just plain stupid!
The book contains some useful information but consistently misinterprets research results and is too biased against breakfast.
The book contains some useful information but consistently misinterprets research results and is too biased against breakfast.
August 6, 2018
I confess to choosing this book to confirm my long-held opinion, as I am no fan of breakfast: when at all possible (which is most of the time), I do not eat for at least 3 hours after waking. It's always nice to have support for your views. Also good to hear some positive words on vegan diet, for a change.
That said, this book is much about Diabetes 2: how to manage, if you have it (hint: skip breakfast), and how to avoid (hint: skip breakfast). Also, the author eschews all carbohydrates, and good for him, as it seems to work; as for making it a rule, well, it does make sense for diabetics (and the rest of us) to cut down on sugar and refined carbs, but personally, I function well on a mixed regime.
The skipping of breakfast leads to the 8-hour diet, i.e., giving yourself an 8-hour window each day in which to eat and fasting for the remaining 16. According to Lugavere Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, women are more sensitive to this type of fasting and can get away with a 10-hour diet. Works for me, anyway.
All in all, a fun and thought-provoking book; I enjoyed the historical bits, too, about the development of meals and mealtimes.
That said, this book is much about Diabetes 2: how to manage, if you have it (hint: skip breakfast), and how to avoid (hint: skip breakfast). Also, the author eschews all carbohydrates, and good for him, as it seems to work; as for making it a rule, well, it does make sense for diabetics (and the rest of us) to cut down on sugar and refined carbs, but personally, I function well on a mixed regime.
The skipping of breakfast leads to the 8-hour diet, i.e., giving yourself an 8-hour window each day in which to eat and fasting for the remaining 16. According to Lugavere Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, women are more sensitive to this type of fasting and can get away with a 10-hour diet. Works for me, anyway.
All in all, a fun and thought-provoking book; I enjoyed the historical bits, too, about the development of meals and mealtimes.
April 24, 2021
A really interesting book about breakfast and the dangers of it that very few are aware of. Before this one I read Jason Fungs book about fasting and Satchin Pandas "The Circadian Code". And then this one that gave more to chew on. Although this book is focused on breakfast it also gives some clues about when to eat, and intermediate fasting. Terence Kealey digs pretty deep into the science and what type of research is qualitatively best, and with that aspect he doesn't only show us the research that promotes the "breakfast is a dangerous meal" view, but he also considers the research that shows the opposit and then unfolds its fallacies, forgeries and even intentional cheating!
Although this book contains a lot of information, for being a book about breakfast, as I expected a bit, it goes a bit beyond the breakfast theme, at least when it comes to the second part of the book. But it's relevant though. The book can be a bit technical too, but it gives the reader an opportunity to read it carefully. Kealy is an proponent for a lowcarb diet, but he also considers, and sometimes eats veganish, especially when his glucometer tells him to. He is also a sceptic of red meat, but he cant give any realy cause and effect science to prove it's bad for our health. He is kind a eco-Atkins in his dietary ways. If you love eating breakfast, then he even gives some advice how to do it, but read this overall excellent book first. I don't agree in everything, but all inn all this is a good one!
Although this book contains a lot of information, for being a book about breakfast, as I expected a bit, it goes a bit beyond the breakfast theme, at least when it comes to the second part of the book. But it's relevant though. The book can be a bit technical too, but it gives the reader an opportunity to read it carefully. Kealy is an proponent for a lowcarb diet, but he also considers, and sometimes eats veganish, especially when his glucometer tells him to. He is also a sceptic of red meat, but he cant give any realy cause and effect science to prove it's bad for our health. He is kind a eco-Atkins in his dietary ways. If you love eating breakfast, then he even gives some advice how to do it, but read this overall excellent book first. I don't agree in everything, but all inn all this is a good one!
February 22, 2022
Bad. Read most of it but started to skim the last 1/3. Authors style was extremely grating. The tone was combative rather than argumentaive.
"Breakfast is bad because I have had bad experience with it & have noticed things and I am right..." . Not a quote but its pretty much the same over and over.
I've come accross authors arguing against something they dont like before but this was 1) Badly done & 2) almost personal.
They switch between trying to make research based arguements to dragging up some historical reference to why breakfast is bad. (Also big government bad as well....). I also felt there was an overreliance on quoting google searches...
Strucutrually, Part 4, Chapter 7 by about page ~70. What the hell?
There are arguements against how breakfast is usually had in the Western world and "Breakfast is the most important meal of the day" is marketing BS. I just wouldnt recommend this book for it.
"Breakfast is bad because I have had bad experience with it & have noticed things and I am right..." . Not a quote but its pretty much the same over and over.
I've come accross authors arguing against something they dont like before but this was 1) Badly done & 2) almost personal.
They switch between trying to make research based arguements to dragging up some historical reference to why breakfast is bad. (Also big government bad as well....). I also felt there was an overreliance on quoting google searches...
Strucutrually, Part 4, Chapter 7 by about page ~70. What the hell?
There are arguements against how breakfast is usually had in the Western world and "Breakfast is the most important meal of the day" is marketing BS. I just wouldnt recommend this book for it.
November 11, 2017
This book has been thought-provoking, it inspired me to read more on the subject of what and how I eat. I'm more aware of how my food choices affect my energy levels, it's so straightforward in my case. I'm a huge breakfast fan or shall I say I've built the habit of having breakfast over the last two years. It is true that I'm physically active in the mornings (aquabiking, hot yoga) so by the time I have "breakfast", 4-5 hours after my wake-up time, we can count that as early lunch. I'm always starving at lunch (with my work colleagues) but by the time it's dinner time, I'm rarely hungry. Not a huge sugar/carb fan myself, I understand better the strong impact of carbs on my energy levels.
September 27, 2018
Some Interesting studies are shown, but the book is written from a diabetics' point of view. That is - breakfasts are more dangerous for diabetics than for someone else.
Furthermore, I think it's dangerous to give advice in this general form - "why you should ditch your morning meal", which might not be applicable for everyone. I personally know a colleague who had a nasty ulcer because he didn't eat breakfast.
Furthermore, I think it's dangerous to give advice in this general form - "why you should ditch your morning meal", which might not be applicable for everyone. I personally know a colleague who had a nasty ulcer because he didn't eat breakfast.
March 14, 2019
Interesting, provocative and informing. Taken at face value this is a wonderful read. It explains some of the confused thinking that has driven our eating habits over the past few decades and has allowed me to rethink my breakfast eating habits. It all seems to make sense but does not pretend to give all the answers; it puts past advice in context, gives new findings and sets the scene for further research and dietary advice.
February 11, 2017
The level of readability was, I think, that of first year Science of Medicine undergraduate. Maybe too complex for the lay person, and not deep enough for the scientist or health professional.
Some more diagrams would have been useful.
I liked the breakdown of the work into public health and biochemical areas.
Overall well worth reading.
Some more diagrams would have been useful.
I liked the breakdown of the work into public health and biochemical areas.
Overall well worth reading.
April 4, 2018
I found this book to be extremely interesting and absorbing. Usually, I’m slow to read non-fiction, so I can absorb the information carefully. However, this was so fascinating, I read and read in long sittings. I’m married to a Type 1 Diabetic and Type 2 runs rampant in my family. I also do 5:2 fasting. Very applicable to me.
March 10, 2018
Loved the info on how breakfast has been perceived through history. This book was well researched & really showed the reader the worth of questioning health research & “journalism”.
Now I finally feel vindicated for my breakfast apathy!
Now I finally feel vindicated for my breakfast apathy!
March 25, 2018
One of these books you need to read twice
This is my review of first reading The conclusion makes sense but a lot of technical jargon that needs digestion. What I did like is the authors humour that runs throughout the book. It is a book well worth reading.
This is my review of first reading The conclusion makes sense but a lot of technical jargon that needs digestion. What I did like is the authors humour that runs throughout the book. It is a book well worth reading.
January 31, 2019
If type 2 this is a must read.
My doctor has told me to eat carbohydrates. I have always found this strange and have preferred not to. This explains why. Read it. Do your self a favour.
My doctor has told me to eat carbohydrates. I have always found this strange and have preferred not to. This explains why. Read it. Do your self a favour.
June 10, 2019
Great start
This book is not really justified as a full length work and you really only need to read the first ten pages. I read the rest but it's just more of the same. Having said that its good and interesting but really it's just a long magazine article padded out.
This book is not really justified as a full length work and you really only need to read the first ten pages. I read the rest but it's just more of the same. Having said that its good and interesting but really it's just a long magazine article padded out.
August 15, 2020
Interesting concept. Piggy backs on the fasting trend and how timing your eating is very effective for your overall health. Book is jammed packed with studies and research and would be of great assistance to anyone battling diabetes.
November 17, 2021
A bit hard going on some of the science and very biased. Lesley seems to try to disprove lots of very large studies with a number of opposing very small studies. Nevertheless, some interesting and useful info - although I won't be quitting breakfast
July 18, 2022
An eye-opening book, extremely well documented with a plethora of citations and extremely well argued.
This has changed the way I eat, and I'm already seeing the positive effects.
If you care about your health, read this book.
This has changed the way I eat, and I'm already seeing the positive effects.
If you care about your health, read this book.
July 19, 2022
Writing: 3/5
Knowledge Gained: 3/5
Enjoyment: 1/5
Let me sum up this 250 page behemoth is one sentence:
"breakfast is a dangerous meal, you should ditch your morning meal, and eat less meat, more fruits, veggies and low GI foods, for health and wellbeing"
Knowledge Gained: 3/5
Enjoyment: 1/5
Let me sum up this 250 page behemoth is one sentence:
"breakfast is a dangerous meal, you should ditch your morning meal, and eat less meat, more fruits, veggies and low GI foods, for health and wellbeing"
March 17, 2017
Missing breakfast
Having high sugars in morning,so worth following advise.Especially when life at risk. Worth a try,nothing to lose only high blood readings .brian allen
Having high sugars in morning,so worth following advise.Especially when life at risk. Worth a try,nothing to lose only high blood readings .brian allen
January 23, 2018
Hugely important book
All adults who have ever dieted should read. In the 6 months of following its advice it has changed my life.
All adults who have ever dieted should read. In the 6 months of following its advice it has changed my life.
June 10, 2018
An interesting book which gives a different view Of how and when we eat. As a shift worker trying to accept a lot of the the advice would be nearly impossible though.
December 30, 2019
Excellent, well-written, well-researched and inspirational. What more can you want?!
March 31, 2020
For everyone who is starting on Intermittent Fasting, this book is for you
April 27, 2021
Very eye opening? contradicts everything we grew up to know
July 8, 2021
very academic, strong scientific support.
but may vary due to different races whom is not from Western in genes.
but may vary due to different races whom is not from Western in genes.
September 25, 2023
Good. I believe it!
June 28, 2021
It’s true. Shark-infested cornflakes.
Highly recommended for anyone who has (or wants to avoid) diabetes.
Highly recommended for anyone who has (or wants to avoid) diabetes.
September 10, 2022
“Breakfast cereals, meanwhile, are not just foods of the devil, they are the actual Devil incarnate, sitting on your kitchen table, and they should be consigned to the eternal flames as quickly as possible, preferably unopened, via the rubbish truck on its way to a municipal incinerator.”
Since starting this book, I serve eggs for breakfast most days, and I sometimes skip breakfast for myself. So it might go down as the most influential book I’ve read this year. I know much more about type 2 diabetes than before, and I’m more conscious of my eating decisions.
Breakfast is bad because cortisol production peaks in the morning (to wake us up) and causes insulin-resistance to be at its highest for the day. It follows that breakfast is worse for diabetics and people with prediabetes because their bodies have to work harder to control blood glucose spikes. But the author believes most people would benefit from skipping breakfast (no or few calories before noon) and eating more proteins and fats and fewer carbs for breakfast.
However, the author points out a few studies that indicate supper is the more dangerous meal if you are actively losing weight.
Kealey explains that studies favoring breakfast are misleading. Breakfast-eaters have better health than breakfast-skippers because we’ve been told that breakfast is good, and therefore the breakfast-eaters, in general, follow other “healthy lifestyle” guidelines.
Curiously, this book doesn’t at all address children’s need or lack of need for breakfast, and neither does it discuss if there are differences in needs between women and men.
The organization of the book could have been tighter.
Since starting this book, I serve eggs for breakfast most days, and I sometimes skip breakfast for myself. So it might go down as the most influential book I’ve read this year. I know much more about type 2 diabetes than before, and I’m more conscious of my eating decisions.
Breakfast is bad because cortisol production peaks in the morning (to wake us up) and causes insulin-resistance to be at its highest for the day. It follows that breakfast is worse for diabetics and people with prediabetes because their bodies have to work harder to control blood glucose spikes. But the author believes most people would benefit from skipping breakfast (no or few calories before noon) and eating more proteins and fats and fewer carbs for breakfast.
However, the author points out a few studies that indicate supper is the more dangerous meal if you are actively losing weight.
Kealey explains that studies favoring breakfast are misleading. Breakfast-eaters have better health than breakfast-skippers because we’ve been told that breakfast is good, and therefore the breakfast-eaters, in general, follow other “healthy lifestyle” guidelines.
Curiously, this book doesn’t at all address children’s need or lack of need for breakfast, and neither does it discuss if there are differences in needs between women and men.
The organization of the book could have been tighter.
March 11, 2017
The author goes into great detail with the scientific evidence for his reasons for not eating first thing in the morning, some are a bit above me, but interesting none the less.
My husband is type 2 so will be interested in the theories.
I don't think it will persuade me to give up my porridge or toast though!
I was given a digital copy of this book by the publisher Harper Collins/Fourth Estate via Netgalley in return for an honest unbiased review.
My husband is type 2 so will be interested in the theories.
I don't think it will persuade me to give up my porridge or toast though!
I was given a digital copy of this book by the publisher Harper Collins/Fourth Estate via Netgalley in return for an honest unbiased review.
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