We all know about the benefits of a power breakfast and how it is the most important meal of the day. What a lot of us don’t know is that there are some kind of breakfasts that are better than the others, especially if one is trying to lose weight. A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full. In contrast, an unhealthy breakfast can make you feel sluggish, cause you to gain weight and increase your risk of lifestyle diseases.
A well-rounded breakfast combined with moderate exercise will actually help you lose weight, so don’t think of skipping that meal for sure. Eating a meal in the morning can actually help you reach your weight-loss goal, and here’s why:
Breakfast jump-starts your metabolism: If you skip the first meal of the day, your metabolism actually slows down to conserve energy. Studies show that those who eat breakfast regularly lose weight, and are less likely to be overweight. Breakfast eaters also more likely to exercise regularly, hence maintaining a smaller waistline. So be sure you eat that power packed breakfast.
Fiber & Protein fills you and flattens your belly: Fiber not only keeps you feeling full longer so you’re less apt to feel snacky between meals, it also reduces the bloating associated with constipation, which makes your tummy appear flatter. For some great tips on how to get a flat tummy without exercise, click here.
I have rounded up a few of the worst indulgences for breakfast, which are terrible if your goal is to lose weight (surprise! surprise!)
1- Fruit-based smoothies: Fruit is great to include on your breakfast menu, but not when juiced. By juicing you are removing all the fiber and taking in only the sugar. Also, an only fruit-based smoothie, without any proteins or fiber will make you hungry soon after. A healthy smoothie option is to include protein powder, yogurt, soy milk, beans, or tofu for protein, and throw in a little avocado, nuts or nut butter, chia seeds, or flax meal for filling fats. Adding some extra fiber of kale or spinach or bananas ensures a wholesome smoothie.
2- Cereal: Added sugar may very well be the single worst ingredient in the modern diet. It is making us fat and unhealthy, and most people are eating way too much of it. However, most people aren’t pouring all that sugar on top of their food – they are getting it from processed foods. Interestingly, breakfast cereals are some of the most commonly consumed processed foods that are high in added sugars. In fact,most of them have sugar listed as the second or third ingredient!! Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels. A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack, thus creating a vicious cycle of overeating. Of course, not all cereals are created equal, so as long as you can find one that offers you most benefits, you’re golden.
3- Flavoured Oatmeal: Tiny packets of maple brown sugar or apple cinnamon instant oatmeal seem healthy, but they contain lots of sugar and some even have artificial sugars like sucrose and artificial colors. Buying plain quick oats and flavoring it yourself with fruit and a little maple syrup, agave, or honey is healthier, but what’s even better? Making overnight oats the night before using rolled oats (they’ll keep you satisfied longer since they’re less processed) and chia seeds. To make your own overnight oats, click on this easy step-by-step tutorial and also check out some more amazingly tasty, healthy oats recipes.
4- Bagel sandwiches: The more you think about the breakfast sandwich, the more glorious it becomes. That soft, pillowy egg; that crispy, salty meat; that gooey, melty cheese; all perfectly nestled between the doughy goodness of toasted bread. It makes you believe all is right with the world. And yet, when you start to dissect what’s actually in this sandwich, which is not much you start to wonder where the morning went all wrong. Adding an egg will help, but then that egg will serve you better on avocado toast or a whole-wheat English muffin instead.
5- Sweetened non-fat yogurt: A bowl of plain, whole-milk Greek yogurt topped with berries is a great example of a healthy breakfast. However, a container of fat-free, sugar-sweetened fruit yogurt is not. In fact, many flavored non-fat yogurts contains more sugar than a comparable serving of ice cream. Fat helps keep you full because it takes longer to digest than carbs, and it also triggers the release of the fullness hormone cholecystokinin. Removing the fat from dairy products and adding sugar changes a nutritious breakfast option into food that is better suited as an occasional treat. So skip this one for sure.
6- Granola Bars: Granola bars may sound like great breakfast options, but they’re often no better than candy bars. Although unprocessed oats are high in fiber, granola bars provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar. In fact, some of the most popular brands contain a combination of sugar, corn syrup, and honey. Large amounts of these sugars can raise blood sugar, insulin levels, and inflammation. Further driving up their sugar content, granola bars sometimes contain chocolate chips or dried fruit.The protein content of granola bars also tends to be low, further confirming that they are a poor breakfast choice. In a nutshell, granola bars contain sugar that raises insulin levels & also lack protein & fiber which are essential breakfast components.
Until next time💋💋 stay fabulous!!