Opt for whole grains that are high in fiber, protein and nutrients and provide a sustained flow of energy over a longer post-meal period. Start your brunch with fresh salads or fruits that will prepare your body for better intestinal processes. Choose fish and chicken over red meat as processed meats and other red meats are high in sodium.
Curejoy Expert Dipti Mothay Explains:
Brunch is a meal eaten between breakfast and lunch, and is a substitute for both these meals. Brunch often consists of some food that would normally be eaten at breakfast and some food that would be eaten at lunch. Brunch has become popular now-a-days, the reasons could be getting up late, laziness to make two meals, for people who have jobs till late night or begin later in the morning, plan for weekends and holidays or simply for weight loss.
Is brunch a good idea if I am trying to lose weight?
Skipping one of the meals of the day on a regular basis could lead to nutrient deprivation. The bad news: people who practice it on a regular basis often find themselves putting on extra kilos instead of losing. Arriving for a brunch on an empty stomach will only lead to eating too much too soon thus you end up adding extra calories. Long fasting and over eating during brunch leads to long gap for the next meal; this causes more and more fat accumulation. Since our brain needs constant supply of energy in form of glucose to work efficiently. After a long fast you may face these symptoms like tiredness, acidity, headache, body pain, nausea, etc.
If you cannot fit in breakfast in the morning for some reason, what goes into your brunch becomes critically important.
Ideal Brunch Diet for Weight Loss
The most important factor to consider when making your dieting brunch is the calorie content. To lose weight you need to consume fewer calories than you burn over the course of the day, so adjust the serving sizes to fit your needs. Prioritize the following foods:
Refined white carbohydrates spike blood sugar levels giving a false burst of energy, resulting in a post-meal energy crash. Opt for whole grains that are high in fiber, protein and nutrients and provide a sustained flow of energy over a longer post-meal period.
Start your brunch with fresh salads or fresh fruits that will prepare your body for better intestinal processes.
Choose whole egg; the yolk of the egg is pure protein, so you shouldn’t avoid the yolk entirely. Yolks contain choline (a vital nutrient responsible for the structure of cell membranes, protecting our livers from accumulating fat, and building healthy neurotransmitters in the brain), B vitamins, and vitamins A and D. The American Heart Association recommends eating one yolk a day.
Fish and Chicken
Choose fish and chicken over red meat as processed meats and other red meats are high in sodium (and cholesterol) and take longer for the body to digest.
A study published in Nutrition Research found that adults who consumed a high intake of fruits and vegetables, without changing the rest of their diet, were able to prevent weight gain and promote weight loss.