By Rachel Hemraj  on: 21 January 2017
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You must be tired of hearing it over and over again that "breakfast is the most important meal of the day". And over the years there has been countless research that also proves this claim. But why is it so important. Let's find out...


Many people believe that by skipping breakfast, they can actually save calories, which they can use throughout the day when they feel hungry. This is, in fact, is not true. A healthy power packed breakfast in the morning helps in regulating the blood glucose levels and also aids in weight loss by suppressing the hunger craving later in the day.


Eating breakfast has also been associated with the lowered risk of heart disease. One such Harvard University Study on men aged 45-82 years found that the risk of heart disease is 27% higher in men who skip breakfast. The study also found that skipping breakfast leads to an increased risk of high blood pressure, diabetes, obesity and other health problems that act as a precursor for heart disease.


Skipping breakfast increases the risk of type 2 diabetes in women, according to a study published in the American Journal of Clinical Nutrition. This is attributed to the fact that regular skipping of breakfast leads to the development of chronic insulin resistance which is a major risk factor for Diabetes.


Eating breakfast helps improve cognitive functions. One such study on 319 adolescents (aged 13-20 years) found that "high energy intake from breakfast had a beneficial effect on immediate recall in short-term memory. Many other similar studies published in the Journal of American Dietetic Association have also reported that children who eat breakfast have better memory, test grades, and school attendance.


Eating breakfast can help improve your alertness throughout the day. One study on middle school children found that children who ate breakfast every day had a better concentration that children who consumed breakfast only sometimes or never.

It won't takes a fortnight - will only take a few more minutes of yours in the morning but if you want to improve your health, memory, and concentration start eating a healthy breakfast every morning.


  • Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60;
  • Effects of breakfast-size on short-term memory, concentration, mood and blood glucoseJournal of Adolescent Health Volume 12, Issue 1, January 1991, Pages 53-57
  • Prospective Study of Breakfast Eating and Incident Coronary heart Disease in a cohort of male US health professionals. Circulation.2103;128:337-343                         
  • Association between Eating Patterns and Obesity in a Free-living US Adult Population.Am J Epidemiol (2003) 158 (1): 85-92.
  • Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequencyAm J Clin Nutr

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18 January 2017
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29 January 2017
Polycystic ovarian syndrome or PCOS is a hormonal disorder that affects 5-10% women of reproductive age. The true cause of PCOS is not known but experts believe it is due to the excess production of androgens-the male sex hormone. Although all women produce some amount of androgens but an excess of it causes irregular or prolonged bleeding, infertility, and abnormal body and facial hair growth. It is also seen that women with PCOS are usually obese or overweight and are advised by health experts to lose weight in order to improve their symptoms. Studies have shown that even a drop of 10% of body weight helps to relieve some of the symptoms of PCOS and this where their fight begins. Women with PCOS battle hard and go to all extremes to lose weight but nothing works for them. Although it is not impossible to reduce weight with PCOS but it requires actions plan different from the normal weight loss plan. What makes it so difficult to lose weight with PCOS? Let's have a look: INSULIN RESISTANCE  Insulin is secreted by the beta cells of the pancreas and is said to play an important role in weight control. Insulin is responsible for channelizing glucose into the muscles. In case sugar is more than that required by the body it is involved in a process that helps convert and store is as fat to be utilized later when needed. In PCOS these cells somehow dysfunction and release more insulin than required. High insulin levels signal the body that sugar is in abundance. As a result, the body starts storing this sugar as fat instead of using it as a fuel. Therefore, controlling the insulin levels is the biggest key to controlling weight in PCOS. SLOW METABOLISM  It is seen that women with PCOS have a slower metabolic rate. This means they burn fewer calories for the same amount of work compared to others with a normal metabolic rate. Slower metabolism in PCOS is primarily due to the amount of body fat these women tend to carry. Several studies have proved that metabolic rate and the body fat content are inversely related i.e. higher the body fat, lower will be the metabolic rate. APPETITE CONTROL  A number of hormones like leptin, cholecystokinin play a role in hunger and appetite control. These hormones signal the brain when to stop eating. In PCOS, women have altered signals which make them feel constantly hungry even after having sufficient calories. This leads to overeating and binge eating making them gain weight instead of losing it. With patience, efforts and positive outlook nothing is impossible. With a wise and proper selection of food to control insulin levels, increase metabolism and manipulate hunger hormones you call still achieve what seems to be impossible.
Rachel Hemraj

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Nutritionist & Dietician in Pitampura, Delhi, India 

Dietician Rachel Hemraj is a nutritionist based in Pitampura , North Delhi , India. She is the founder of Nutrifocus Diet and Wellness Clinic.Dietitian Rachel Hemraj is a weight loss & Therapeutic diets expert also has a rich and varied experience in the field of dietetics and specializes in providing customized diet plans for a healthy lifestyle. She is helping people to reach to their health related goals with her healthy diets.She has done her Masters in Food and Nutrition and has an extensive experience of 11 years in various health sectors. Her professional experience ranges from inpatient/ outpatient Nutrition Counselling, Wellness Coaching in Corporate Houses, Schools and Medical Camps, University level teaching, Cooking Demonstration in Medical Camps, New Recipe Development, Nutrition Education Program Development, and Implementation. Her articles have also been published in various health magazines on Food and Health.Nutritionist Rachel Hemraj provides diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, therapeutic Diet (Gluten Intolerance ) , control and manage diabetes , Online diet for Pregnancy & Lactation, Diet for kids (overweight , underweight & teenagers) and other disease management. Email & phone consultation is also provided. If you're looking to consult best dietitian in Pitampura / Rohini , North Delhi then do register on this eClinic.She firmly believes that Good Nutrition is the key to Good Health and most of the Lifestyle Diseases or Chronic Illnesses can be prevented by making small modifications in our diet and lifestyle. Her diets have helped thousands of clients achieve their health goals.Her clients include people with diverse dietary needs like food intolerances such as gluten, lactose, soy etc,  heart disease, high cholesterol, thyroid, diabetes, gout, obesity/overweight, pregnancy, etc. She offers customized and interesting diets based on the client requirements.  In this fast-paced, high-stress society, where everything going online, why not the diet ? My e clinic; '' Nutrifocus Diet and Wellness by Dietitian Rachel Hemraj " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow !  She is one of the best online Dietitians in RQ Block , Pitampura , North Delhi.Looking for top online weight loss diet clinic in Pitampura or a Dietician in Delhi ? Interested in excellent weight loss service online or near Rohini ? Then contact famous weight loss diet consultant Diet Specialist Rachel Hemraj.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in  RQ Block , Pitampura , North Delhi.She says "Healthy food is not always expensive, it can be made economical, interesting and tasty by making the right choices and learning the healthy way of cooking".Diet Consultant Rachel Hemraj' s diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Let's make life better by bringing in a total lifestyle change !!
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