If you want to lose weight, you need to be familiar with this proverb: we should eat breakfast like a king, lunch like a queen, and dinner like a beggar. However, despite the good information we have about breakfast, it is unfortunate that about 18% of Americans over the age of two regularly skip breakfast, while the majority of weight-loss people believe that skipping a meal would help them lose a few pounds.
However, the opposite seems to be the case. Eating breakfast is associated with helping you lose weight and maintain your weight in the long term.
According to the National Weight Control Registry, which tracks weight loss that has been able to lose up to 30 pounds in a year, breakfast is one of the most important behaviors required for effective weight loss, because people who take time to eat fewer calories a day, eat less cholesterol and fat, and have better overall weight status than those who skip breakfast.
And, if you may know, the American Heart Association showed in 2003 that skipping breakfast is associated with an increased risk of obesity and insulin resistance, which is often the early signs of diabetes. So, when you eat breakfast in the morning, you are not only helping yourself to lose a significant amount of pounds, but you are also blocking the likely pathways that diabetes leads to your health.
Few ways to eat breakfast can help you lose weight
It reduces hunger cravings
Skipping breakfast causes blood sugar levels to drop even lower and makes you hungry and want to eat more for lunch or dinner. Cravings, which are also caused by not eating your breakfast, can lead you to reach for a quick fix, such as high-fat sweets and more refined carbohydrates. All of this can do more damage to your weight.
Even if you skip breakfast, it causes a long fast, which could cause your insulin response to spike, which in turn could encourage fat storage and weight gain.
Helps you make better and healthier choices
When you eat breakfast, you are more able to make the right and healthy choices all day. It has been reported that those who skip breakfast have a lower chance of eating healthy foods throughout the day, such as fruits and vegetables, while breakfast eaters tend to eat more nutritious and low-fat foods.
It provides an energy boost
If you eat a healthy breakfast, your body will recharge its batteries. Glycogen stores, which give your muscles the energy they need for their daily activity will also be recharged, so you can stay active and motivated throughout the day.
Help keeps you active
Of course, diet alone does not guarantee weight loss unless combined with the right exercise. If you have breakfast, your body gets enough motivation and energy to help you achieve the best in the gym. It also helps to improve your body's metabolism and boost it to burn fat, especially if the meal has enough high-quality protein.
What are the best foods for breakfast if you're trying to lose weight?
The list of breakfast options is endless, but if you want to lose weight, whole grains are always better for breakfast, so choose cereals that have bran or whole grains as the first ingredient and contain at least 2g of fiber in one serving.
When preparing your breakfast, choose foods from at least 3 food groups, but make sure that there is more protein in your meal. Proteins are fat-eaters that you cannot afford in significant quantities.
Here are a few nutritious and tasty foods you can choose for your breakfast:
- Whole grain and peanut butter
- Whole grain and milk with a piece of fruit
- Oatmeal with milk and raisins
- Fruit smoothie with yogurt
- banana, a handful of almonds and a glass of milk
Bottom line
I am sure that the next time you want to skip breakfast, probably because you want to save calories or save time or loss of appetite, you will have to reconsider your choice. Especially if you want to lose weight or manage a healthy weight over a long period of time.
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