It’s been drilled into us all that breakfast is the most important meal of the day. But breakfast is often seen as a piece of toast or a bowl of sugary cereal, so why is it essential, and why is it important when we are trying to lose weight?
The word ‘breakfast’ comes from us ‘breaking the fast’ the morning after a night’s sleep. Therefore, breakfast provides your body with the essential nutrients we need after 8 or so hours of no food. So, when you’re dieting, it’s even more important to make sure you eat a good, healthy breakfast to ensure your body has the nutrients it needs. A balanced breakfast can help you to lose weight while maintaining your overall health.
The Science
Eating breakfast is important for weight loss because it will jump start your metabolism, making it easier for you to burn off the calories you eat in the course of a day. Eating breakfast also helps to regulate your blood sugar levels, while supplying you with energy to start your day.
A good breakfast should include: a mix of protein to keep you fuller for longer, healthy fats for your blood pressure, and complex carbohydrates to slowly release energy across the whole day. For these reasons, the most common examples of healthy breakfasts include oatmeal with fruit and nuts, eggs and toast, or a smoothie with yogurt and fruit.
Breakfast is also important for maintaining your overall physical health. Did you know that people who skip breakfast are more likely to be overweight or obese? Breakfast provides essential vitamins, minerals, and fibre. These nutrients are important for a healthy diet and can help to reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
So, what are the best ingredients for a healthy breakfast?
When choosing a healthy breakfast, there are a few things to keep in mind.
First, avoid sugary cereals and pastries. These foods are high in sugar and calories but low in nutrients. If you start your day with sugary foods, your blood sugar spikes too early. As a result, when levels dip, the brain thinks we need more sugar which turns to cravings throughout the day.
Second, make sure to include protein and healthy fats in your breakfast. Protein will help you feel fuller longer and help to regulate your blood sugar levels. Healthy fats will help you absorb essential vitamins and minerals.
Finally, choose complex carbohydrates like whole grain bread or oatmeal. These foods will give you lasting energy throughout the day.
Some of the best ingredients for a healthy breakfast include oatmeal, eggs, whole grain bread, yogurt, fruit, and nuts. Here are some ideas for breakfasts that include one or more of these ingredients:
- Overnight oats with chia seeds, frozen berries, banana, and peanut butter
- Boiled eggs and whole grain soldiers
- High protein yoghurt with banana, strawberries, seedy granola, and nuts
- Poached eggs with smoked salmon and half an avocado
These breakfasts are all high in nutrients and when eaten alongside a healthy diet and exercise, they will help you lose weight and maintain your health. If breakfast is the most important meal of the day, you have to make sure to choose a healthy option!
For more guidance and information about nutrition and exercise, be sure to check out our blog. If you’re struggling to see any results on your weight loss journey, contact us today! We offer a variety of clinical weight loss programs that can help you reach your goals. With over 17 years of experience and 100,000 happy customers, you will see guaranteed results!
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