5 breakfast tips for losing weight
One of the most widespread claims that breakfast is the most important meal of the day is not necessarily true; but if you are a breakfast eater and want to lose weight, how you start your day is incredibly important. Not only will your metabolism increase, but what you eat will provide nutritional value for the rest of the day.
If you want your breakfast to prepare you for sustainable weight loss, here are five tips.
Salty, not sweet
Many popular breakfasts, such as oatmeal with honey and fruits, are very sugar-free, which means an immediate rise in insulin levels after waking up, resulting in a loss of energy. In addition, eating sugar for the first time causes sugar to appear later in the morning.
Instead, eat something saltier, such as a hash of a sausage and vegetables, or a wholemeal toast with egg and avocado.
Focus on protein
Of the three macronutrients, protein is the most saturated and it signals to the brain that you are full. So by the time 11am is rolling around you are not so furious that you would eat your lunch early. Eating more protein has additional benefits such as preventing muscle loss when trying to lose weight. Try to make 20 grams of protein for breakfast.
Go for low calorie food
Bring along high calorie foods. Not only do they keep you full longer, but they also help you stay on top of your calorie needs and goals. High-fiber foods such as fresh fruits, vegetables, boiled potatoes, and cooked whole grains will do the trick.
Do not drink your calories
Coffee is a must for many, but the addition of flavored creams, sugar and oils or butter takes your morning coffee and makes it a dessert. Try drinking your coffee with a drop of milk, it takes a little getting used to, but you will learn to love it – or to tolerate it – especially if you know you are not sabotaging your calorie goal.
Put it on a plate
Breakfast is often consumed on the go, but if possible sit down to eat. If you see your food on a plate or in a bowl, you are less likely to overeat and increase your satisfaction with eating.
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