It is hard enough crawling out of bed in the morning. Add to that the inevitable stress of not knowing if and when you’ll lose a gram of weight that day. And, oh yes, whether or not you’ll make it in time for work.
In the midst of all of that throw in a little bit of uncertainty of what to eat for breakfast.
You think of cereals, fruits, milk, coffee, tea, sandwiches, toast, croissant, eggs, bacon, sausages, juice, pancakes, waffles, porridge, and may be even doughnuts, pizza, burgers, and fries.
Burgers and fries? Is it just you?
Hunger is determined by the interplay of hormones ghrelin (appetite increasing) and leptin (appetite reducing). Many food psychologists believe that our ancestors (read: cavemen/hunters) did not easily come by energy-rich foods like sugars and fats. They needed such food for survival, so the human body adapted itself by naturally increasing the desire for these foods. Whenever they struck gold (read: fatty or sugary foods), it was a feast!
So, it’s not just you. That desire remains alive even today though we’re surrounded by a whole lot of easily available fatty and sugary foods. Self-control must be exerted.
Now bringing back our focus to weight loss and breakfast…
What kind of foods should you be looking for, keeping in mind your weight loss goals?
There you have it!
Perfect breakfast: Rich in protein, fiber, and low-fat dairy with limited or no trans fats and sugar.1 Proteins and fibers will help fill you up faster and for longer.
When you’re trying to lose weight, don’t skip breakfast. You’ll just end up overeating unhealthy foods pulling you back to level zero in no time. Instead, limit your calorie intake to 300-400 calories.
Need some ideas?
Here are three protein-rich, easy to make breakfast recipes…
Here are a few more…
Smoothies are a great way to go.
Make your smoothies at home. Remember the bit in the video above about them helping maintain the size of your stomach so you don’t feel hungry too soon?
Go ahead and pack a punch of nutrients into a glass…
You can’t give up. Not yet.
Convenience and time are the determining factors of whether or not you have a good breakfast (that’s if you have breakfast).
Plan your breakfast menu for the week on Sundays. This will save on your grocery shopping time, will be less taxing on your brain when hunger pangs peak half after you wake up, and will ensure you’re getting in all the nutrients you need.
Experiment. It’s important you enjoy your food, only then will you be able to keep up a breakfast routine. This means you you still need to pamper your taste buds. When looking for sweet, salty, sour, or tangy foods,first do your research for healthy alternatives. For example, cinnamon and honey are healthy substitutes for refined sugar, or swap coffee for healthier green tea. Try different combinations of foods while ensuring you still maintain a nutritious balance.
A wholesome breakfast will also reduce your need to binge between meals and give you a powerful kick-start to your day.
References [ + ]
|1.||↑||A Kendall, D A Levitsky, B J Strupp, L Lissner. Weight loss on a low-fat diet: consequence of the imprecision of the control of food intake in humans. The American Society for Clinical Nutrition. 1991.|