The best breakfast habit to enter if you want to lose weight is to roll … Eat breakfast easily,say Kim Rhodes, RDN, CDCESCentral Florida Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist.
“Many of my clients just have difficulty skipping breakfast and losing weight, and they think they’re fine and eat a little lunch,” she says. “By dinner time, they were indignant, grazed everything visible, and lasted all night.”
When Rose educates clients why eating a balanced breakfast every day helps them lose weight, they usually have much more success if they adopt that habit.
Related: 15 twists of a classic breakfast recipe
Why eating breakfast supports weight loss.
Getting into the habit of eating breakfast offers many health benefits.
Eating a healthy and balanced breakfast gives you the energy to work on the day.
First of all, breakfast refuels your body and brain after a night fast. Therefore, choosing what to eat for breakfast is just as important a decision as choosing to have breakfast.
With a balanced breakfast containing all three major nutrients, protein, fat and carbohydrates, we want to slowly replenish our energy during the morning.
“It sets the stage for you to eat the rest of the day,” Rose says. “Eating a good breakfast changes your remaining calorie intake for the day and reduces your tendency to constantly snack. In addition, instead of consuming at night, you have the opportunity to burn those calories all day long. . When your body is debilitated and you are likely to store those calories. “
Related: 19 high protein breakfasts that keep you full
Breakfast stimulates your brain, so you can make smart food decisions.
“Contrary to common beliefs, carbs are good for you. Carbohydrates are your brain’s favorite source of energy,” says Rose. “So carbohydrates must be part of every breakfast.”
An important study of school children has documented that not eating a balanced breakfast adversely affects a child’s academic performance. And the same can be true for us adults.Finnish studies published in American Journal of Clinical Nutrition Eating eggs for breakfast suggests that middle-aged men regularly improve their cognitive function.
How to make a perfect breakfast.
She emphasizes that breakfast composition is important for weight loss, so let Rose teach you her favorite quick and easy recipe for a morning meal that contains three major nutrients. I asked: an avocado toast with an overly easy egg on top.
“We get protein from eggs, healthy fats from avocados, and carbohydrates and fiber from whole grain toasts,” she says. “It’s easy. Grind the avocado on the toast, add the fried egg on top, sprinkle with peppercorn, smoked paprika and salt. It fills quickly.”
But what if you don’t have time to cook?
Especially in the morning I am busy. How do you get into the habit of eating a delicious breakfast when you run out of doors and only have time to get ready-made muffins? “In the morning, we recommend the law of addition because it’s low in fiber, high in sugar, and a lot of easily available carbohydrates,” Rose explains. “Ask yourself.’What major nutrients can you add to your muffins for a balanced diet?’Maybe sugar-free peanut butter, fruits, or boiled eggs. Hmm.”
Most dieters work with the law of subtraction. It is better to use the law of addition. Boil half a dozen eggs on Sunday to get ready for the week. Or blend whey protein smoothie with breakfast.A book about a complete diet program based on whey and plant-based protein smoothies with delicious recipes 7-day smoothie diet By the editor of Instead, eat this!
Sign up for our newsletter!
