Knowing what to eat for breakfast to lose weight is more important than ever because, according to experts and nutritionists, a balanced and well-constructed breakfast is a good habit that, among other things, helps regulate hunger.
Scientific studies suggest that eating a healthy breakfast is associated with a higher intake of nutrients throughout the day, better meeting nutritional recommendations, and improving the overall quality of the diet.
It is also associated with better weight control and lower cardio metabolic risks.
Breakfast has also been linked to improvements in attention and cognitive function.
However, breakfast is also the meal where it’s easiest to adopt habits that work against your figure and health, especially since mornings are often rushed and time is limited.
Here are 5 mistakes not to make at breakfast.
What to Eat for Breakfast to Lose Weight and Avoid Blood Sugar Spikes
Eat slowly
Consuming breakfast on the go, perhaps standing up and chewing food hastily, is one of the most common mistakes.
The benefits of slow chewing are numerous. First of all, it aids the digestion process, which starts in the mouth, preventing discomfort and issues. It also allows you to feel full sooner.
Beware of overeating cookies & co.
Typical sweet breakfast foods like cookies, pastries, and sweets are rich in sugars that are easily absorbed by the body, leading to blood sugar spikes and energy drops in the following hours, increasing hunger throughout the day.
It’s better to have a savory breakfast or, if you prefer something sweet, opt for yogurt with fruit.
Juice is not the same as fresh fruit
Indulge in juice or a smoothie only occasionally, and prioritize fresh fruit.
Fruit-based drinks lack fiber, which is essential not only for intestinal balance and regularity but also for slowing down the digestion of their sugars, reducing the satiating power of the first meal of the day.
What to eat for breakfast to lose weight? Nuts
Walnuts, almonds, and nuts in general are an excellent source of essential fatty acids, beneficial for the brain and mood.
Not eating them at breakfast would be a mistake. They also provide fiber, essential amino acids, and minerals that are incredibly useful for combating stress and facing the day with the right energy.
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Don’t overdo it with peanut butter
Peanut butter and other vegetable spreads are staples in the diets of those mindful of their figure. But be careful not to overdo the quantities, especially if the product isn’t 100% pure, made solely from nuts or legumes, and includes added sugars and fats from vegetable oils like canola or palm.
To reduce calories and improve the quality of the first meal of the day, it’s best to consume no more than a couple of teaspoons.
Photo Credits: Unsplash
This article first appeared on Grazia.it – Author: Angela Altomare
