Thinking that cutting calories from your diet will help you lose weight is not true. Do you eat a small breakfast, like a dry piece of toast and a hard-boiled egg, and think it’s good enough to lose weight?
Instead, try to take a break overnight with a hearty meal that will fill you up and fuel your day. In this article, we will discuss these things, but before applying our tips in your daily routine, consult with your physician.
Here’s something you need to know to make good choices for breakfast in the morning breakfast:
Does eating breakfast help you lose weight?
Breakfast is the most important meal of the day, but its distinct role in losing weight is debatable. Some studies claimed that the person who eats a big breakfast burns more calories throughout the day. On the other hand, the person who skips breakfast ends up eating fewer calories in a day.
If your hunger is turned up and ready to go first thing in the a.m., you should have breakfast. If you do not get hungry until later, do not stress about it.
What not to eat for breakfast
If you are trying to lose weight, it is good to remove dense, refined carbohydrates in your meal, especially first thing in the morning. Baked goods in your breakfast like donuts, muffins, and scones are high in sugar, bad fats, and overall calories.
Also, if you start your day with something sweet, you are more likely to crave sweets all day. Sugar is very addicting, and it is challenging to control.
If you are talking about sugar, don’t forget your soft drinks and juices. Sugary coffee creamers and orange juice have a lot of calories and sugar. So try to decrease the quantity of it. We are not saying eliminate it, but make sure you factor them into your daily plan.
The building blocks of a healthy breakfast
Structure your breakfast with lots of protein and fiber to maximize fullness. According to a study, young women who ate a huge amount of protein during breakfast were less likely to snack on high-fat foods and feel cravings later in the day.
Try to add these components in your breakfast:
- Rich source of protein which can be animal-based or plant-based
- Whole grain
- Fruits and vegetables
- Healthy fat (optional)
- How many calories do you need to eat for breakfast? Each person’s ideal calorie intake will be a little different, depending on your total daily calorie needs. If you want to achieve a weight loss goal, aim for 300 to 500 calories for breakfast. More than focusing on counting calories, make sure that your breakfast is a balanced, high-quality meal.
Weight-loss breakfast ideas
Here are some examples of good options for your breakfast meal:
- Add Plain Greek yogurt with fresh berries and nuts or seeds toppings.
- Cottage cheese with topping includes bruschetta, sliced tomatoes, olive oil, olives, and fresh or dried basil.
- Eat Chia seed pudding with sliced banana and a scoop of natural peanut butter topping.
- Make a Veggie omelet thoroughly mixed with two or three whole eggs or egg whites, topped with ¼ c. feta or low-fat shredded cheese.
- During your breaks, add a protein smoothie made with low-fat milk or an unsweetened milk alternative, 1 cup of frozen fruit, 1 cup of frozen spinach or kale, one scoop of low-sugar protein powder or ½ cup of Greek yogurt or silken tofu.
If you know that you have a hectic schedule in the morning, try meal-prepping breakfasts in advance. After that, you can get out the door quickly but try to get your nutrition first thing in the morning, so it works for the whole day. Although breakfast alone is not the magic key to your weight-loss success, it can set the tone for the day and is an important component of your overall nutrition plan.
Weight loss diets and plans vary from person to person according to their body needs and conditions. Suppose you want to know more about the weight loss process. In that case, our experienced and passionate providers are here to assist you. You can contact us today at 361-500-2898, our team would love to answer your questions.
Also Read: What is Medical Weight Loss? Its benefits