Want to continue to enjoy your breakfast while losing weight as well? Don’t worry – you’re not alone, even if many people may sabotage their weight-loss programmes by breakfast no-nos that probably do indeed make them fat.
Though breakfast is known to be the most important meal of the day, it could unintentionally be packing on the pounds and causing weight gain.
Here are some of the biggest mistakes to avoid when planning a weight-loss breakfast:
Coffee add-ons:
Don’t give up your morning coffee unless you are sensitive to caffeine or have a medical condition. Coffee can be a delicious and natural way to boost your mood and brain function. It’s what you add to the coffee that can add on the pounds and inches. Sugar, flavoured syrups, whipped cream, and half-and-half can turn a simple cup of coffee into a real calorie-bomb, and if you have one or more of these each day, the calories will add up. So, subtract a little of the sugar and fat and work towards enjoying your morning brew without the worry.
Quick breakfast foods:
Don’t choose sugar over protein. Waffles, muffins, pastries and some cereals are all loaded with sugar, carbohydrates, and additives and preservatives. They can make you feel tired and inactive and cause you to put on weight. Aim to eat some protein because your body has to work harder to break it down, making you feel fuller longer. Eating whole foods like eggs, beans, vegetables, and nuts is best, but if you don’t have time a protein bar is a healthy alternative.
The wrong carbohydrates:
Avoid missing out on fibre. A cinnamon roll, bowl of cereal, or pile of white flour-based pancakes and syrup may be breakfast staples, but if they lack fibre your breakfast could be making you fat. Fibre slows digestion while promoting long-lasting energy for the next few hours that will help to keep your appetite in check.
Skipping breakfast:
Skipping meals can bring down energy levels, increase cravings later on in the day, and even cause your metabolism to slow down. Avoid drinking coffee without eating food along with it in the morning as you could be setting yourself up to overeat. If you’re not hungry in the morning, you can have hot tea, a protein bar, or a boiled egg. After a few hours, you could eat some oatmeal, yoghurt, or peanut butter on toast.
Eating big portions:
A single serving of low-fat protein, whole fruit or vegetables, and whole-grain bread or cereal with fibre is a great way to get your body and mind prepared for the demands of the day. However, you need to make sure that the number of calories you take in at breakfast works within your overall daily target. A bigger serving can mean two to three times more calories than the suggested serving size, which is typically about three-quarters to one-and-a-quarter cups.
Only juice:
Though raw juice can boost your fruit and vegetable intake, it’s not enough for breakfast on its own. It lacks protein and fibre, ultimately promoting hunger and fatigue shortly after consumption. Pair your morning juice with a lean protein food like an egg or fat-free yoghurt and a high-fibre carbohydrate option like a slice of whole grain toast or a cup of oatmeal.
Not drinking water:
Include a big glass of water as a part of your breakfast. This will hydrate you and help you feel full and satisfied.
*A version of this article appears in print in the 6 October, 2022 edition of Al-Ahram Weekly.
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