Breakfast and Weight Loss
Eating breakfast helps you lose weight so don’t leave home without it! In everyone’s busy lives, breakfast is very tempting to skip for a lot of people but recent studies have shown that it is very important for weight loss and then maintaining the weight loss that breakfast is eaten every day.
An ongoing study was cited of people who had lost over 30 pounds and had maintained that weight loss for over a year. This study revealed that the people who lost weight were better able to maintain that weight loss when they ate breakfast on a daily basis, than the people who skipped the meal. On average the people who ate breakfast ate fewer calories per day, avoided foods that were full of saturated fat and cholesterol, and in general maintained a much better nutritional status than people who tended to skip breakfast all together.
So why is breakfast so important you ask? It is important for more reasons than one. First when a person eats breakfast, they are then satisfied and full. They are less likely to overeat later on in the day or turn to junk food to get through the day. A study that was presented at The American Heart Association Conference showed that people who ate breakfast were reducing their risk of obesity and insulin resistance syndrome by as much as 35-50%.
One of the good things about breakfast is that it increases your metabolic rate by 10 percent, thus helping you to lose weight. People that do not eat breakfast experience slowing down of their metabolic rate. They also become very hungry later on in the day and have much less energy than someone who has eaten in the morning. This usually results in eating more than a person should at the later meals of the day or snacking on foods that are high in carbohydrates and have little nutritional value during the day.
So what are the best foods to eat for breakfast each day? Whole grain, cereals, and foods that are low in saturated fats are good foods to give you a good start to your day. Oatmeal is an excellent choice of a whole grain cereal that is hot. There are many cold cereals that can be purchased at the grocery store that can be eaten that meet the requirements as well. Look at the ingredient list and make sure that the words whole or whole grain are listed there. This should be the first item on the list as well.
When you choose foods that are high in fiber which whole grain foods are or foods that are high in protein, they stay with you longer during the day. These types of foods take longer for the body to digest. They also do not affect the bodies blood sugar levels. Therefore the body does not have to waste precious energy breaking them down and burning them up quickly as would be necessary for foods that are high carbohydrate content. It is good to try to choose foods that are from more than one food group per meal. For example choose one high fiber food, one dairy food and one fruit and vegetable choice to round out your morning meal. This will give you a well rounded amount of vitamins, minerals, fiber, and even protein to start the day off right.
Here are some suggestions of good high fiber low calorie, low carb breakfast choices:
- Whole grain cereal and milk ½ banana
- Oatmeal with low fat milk and ½ orange
- Strawberry-Banana fruit smoothie made with yogurt
- ½ bagel with low fat crème cheese and orange juice
- Whole grain granola with fruit and yogurt
- Cheese toast on whole grain bread, sliced tomatoes