What is breakfast - coffee? Most mornings, barely looking at the kitchen. Correcting breakfast occupies precious time that is missing. But there is ample evidence that the simple act of eating breakfast - every day - is a large part of weight loss, plenty of weight.
"People jumping the breakfast thinking they are cutting calories, but in the middle of the morning and lunch, this person is hungry," says Milton Stokes, Rd, MPH, Chief Dietist for Hospital de St. Barnabas, New York . "Breakfast that the skippers replace the calories during the day with nibbles, with decorative at lunch and dinner. They prepare for failure."
How To Eat Chia Seeds For Weight Loss - Lose Weight: Eat Breakfast
"Most - 78% - reported breakfast every day, and almost 90% reported eating breakfast at least five days a week - which suggests getting the day with breakfast is a strategy Important to lose weight and turn it off, "says James O. Hill, PhD, co-founder of the registration and director of the Human Nutrition Center at the University of Colorado's Health Sciences Center.
Two studies in the American Dietetic Association magazine supported this finding. Although they were financed by cereal companies, nutritionists say they emphasize the message - breakfast is important for weight loss.
A group of researchers analyzed data from a study funded by the government that followed more than 2,000 girls from 9 to 19 years. They found that regular cereal eaters had fewer weight problems than infrequent cereal eaters. Those who ate cereals occasionally had a 13% greater risk of being overweight compared to regular cereal eaters.Another research group analyzed government data in 4,200 adults. They found that the regular breakfast eaters were more likely to exercise regularly. And the women who have had breakfast regularly tended to eat less calories in general during the day. Those men and women who ate breakfast cereals had less global fat intake - compared to those who ate other breakfast foods.
It makes sense: eating at the beginning of the day keeps us from "hunger eating" later. But also jumps - begins his metabolism, says Elisabetta Politi, Rd, MPH, nutritional manager for the duke's diet
If breakfast is the most important meal of the day, it is best to make wise food choices. It is where fruits, vegetables and whole grains enter the photo. Because these are high fiber foods, they fill you - but they bring less fat to the table, says Barbara J. Rolls, PhD, Guthrie's chair in Nutrition at Pennsylvania State University in Pittsburgh and author of the weight control plan Volumetrics.
These high fiber foods allow you to eat more food even less calories. It is a concept called "energy density" - the number of calories in a specified amount of food, explains Rolls.
"Some foods - especially fats - are very dense energy, which means they have many calories packed in a small size," says Rolls WebMD. "However, foods that contain a lot of water have very low energy density. The water itself has a zero energy density. High fiber foods, such as fruits, vegetables and grains have low energy density."
Translation: If you eat foods with high energy density, like bagels, you accumulate calories quickly. If you eat high fiber foods, low energy density - like oats, strawberries, nuts and low-fat yogurt - you can eat more and get less calories.
A breakfast consisting of 1 cup of oatmeal, 1 / 2LF cup of milk with low fat content, 1 cup of sliced strawberries, and 1 spoonful walnuts has only 307 calories total. Two multi-grain waffles with 1 cup of blueberries, 3 tablespoons of light syrup, and 1 cup simple yogurt with low fat content has about 450 calories in total. This is almost equal to the standard breakfast bagel and cream - it's still much more food, and much smaller in fat.
A high fiber cereal - 3 to 5 grams of fiber per service - is ideal, stokes advises. "But do not overdo it if you are not accustomed to this, because a lot of fiber can cause constipation, diarrhea or a upset stomach."
As for sugary cereals, "It's better than nothing," he says. "Some breakfast is better than no breakfast. The last thing someone should do is skip breakfast. Otherwise, you'll be eating something even worse later - candy bars and chips - because you're dying. hunger. "
An even better option: "Some mothers take sugary cereals and mix with sugar-free cereals. Or they take cereals without sugar and mix it with something a bit sugary - yogurt or low-fat pudding."
"Breakfast does not have to be elaborated," says Stokes WebMD. "My philosophy is, the simpler best." It keeps frozen blueberries or peaches in hand. "They are even more nutritious than fresh, because they are chosen at peak and frozen immediately." Canned peaches (in natural juices, without sugar) are also a good option.
Peanut butter, eggs, low-fat yogurt / milk are other good choices, he says.
Your Quick Breakfast Suggestions:
- Banana with peanut butter
- Banana cut into yogurt
- Oats with fruits - such as apples, blueberries or peaches
- Small tortilla with a few spoons of peanut butter and chopped strawberries. Wrap it, cut it. It works for children and adults.
- Breakfast smoothies - berries, ice and milk or yogurt. "They're portable - throw some in a cup, and you're out of the door," he watches.
As for the very loved bagel - unfortunately, it is the caloric equivalent of five slices of bread, says Stokes. "Just eat half. Better yet, do not bring them in your house. You will just eat the whole thing, then it will not hurt."
Best option: "Go to smaller bagels, the little ones who are like the hockey pucks. Spread some almond butter or cashew instead of cream cheese. People think cream cheese is a dairy food, but it's not - It's fat. If you must have cream cheese, buy with low fat content. Honestly there is no difference in taste. Add a little jelly, some sliced strawberries. "
If fast food breakfast sandwiches on-the-rock are your fall, here is how to delight in a healthy way: Integral English Muffins, a boiled egg, melted low-fat cheese on top - ham or Optional Canadian Bacon. "It's portable. You can drive with it," Stokes says. "Sometimes for dinner, I'll have two of these if I do not feel like cooking."
If you love granola, read the labels carefully, it advises. "Buy with low fat, and treat it as a condiment, not the main course. If you treat as the main one, you will eat a lot of fat and sugar."
