4 Breakfast Rules for Losing Weight
Health & Beauty / /
Grabbing a muffin for breakfast every once in a while is not wrong, but making it a habit is not so great. Breakfast can actually be a key component in weight loss. According to the results from a research by the Obesity Society, people who consume more calories at breakfast and fewer calories at dinner are keener on losing more weight, feel fuller longer, and reduce waist circumference.
"Your body is like a very needy car—it requires fuel first thing in the morning, and again every four to six hours after. A carb-heavy breakfast makes your blood sugar go up and back down, which causes you to feel hungry about two hours later," says Jessica Crandall, R.D.N., spokesperson for the Academy of Nutrition and Dietetics.
Below, are share the key weight loss nutrients you really need at breakfast.
GO FOR PROTEINS
We usually eat enough protein at lunch and dinner, but not that much at breakfast. "If we fall short on protein at breakfast, that decreases our muscle mass and metabolism," says Crandall. Following the results from a study published in the American Journal of Nutrition, breakfast high in protein is linked to increasing fullness, reducing the desire for snacking in the middle of the night, and reducing cravings overall.
GO FOR FIBERS
We should always return to eating real food. "If you're eating foods that contain fiber, you've automatically eliminated a lot of junk, like carbohydrate sources that are simple and refined," says Lisa Cimperman, R.D., spokesperson for the Academy of Nutrition and Dietetics. Foods high in fiber are slowing down the digestive process, which makes you feel fuller longer.
GO FOR VEGETABLES
Fruits and vegetables are not in focus of our breakfast routine. "They should make up about half of what we eat at any meal, and people really struggle at breakfast with eating enough fruit or eating any vegetables at all," says Torey Armul, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Throwing some spinach, tomatos, or zucchini into an omelet would satisfy the needs for veggies for the breakfast.
GO FOR HEALTHY FATS
Another alternative to slow down your digestion and by that to keep you full is eating healthy fats. "You'll have a long slow release of energy, which will contribute to more energy throughout the morning," says Armul. Adding nuts, chia seeds or flaxseed to oatmeal, olive oil or avocado toast are a fair enough choices.