To eat breakfast or not eat breakfast? This is the big question if you are trying to decrease.
For years, diet and nutrition experts said a morning meal is a wise idea. But after a study from the University of Alabama at Birmingham (UAB) showed that overweight breakfast eaters were no longer prone to diminish than those who jumped, many were wondering if they should worry, after everything.
"Yes, you must eat breakfast," says Suzy Weems, PhD, a registered dietetics and professor of family sciences and consumers at Baylor University in Waco, TX. But that does not mean you should dig a pile of pancakes and a bacon dish. The UAB study did not look at what people were eating. He did not look at how many calories they were getting too.
"You can not have Twinkies and coffee and wait down, or even keep weight loss," says Weems. "The food you choose subjects."
This may be why other studies show that breakfast helps with weight loss. In fact, more than 75% of people who lose more than 30 pounds and leave it with the morning meal every day.
Weight Loss Recipes For Breakfast - Can Eating Breakfast Help You Shed Pounds?
. Keep your appetite in check. If you wait hours after waking up to eat, your blood sugar levels can be low. Certain hunger supply hormones can be affected as well.
The result? "You may be starving at lunch time - or even before," says Weems.
and when you are hungry, "is less likely to choose healthier options," says Leigh Tracy, a registered nutritionist at the Mercy Medical Center in Baltimore. You will probably eat more calories and fat than you intended, which makes it even harder to pour extra pounds.
. Gives energy. "Imagine driving a car in smoke," says Tracy. "You will not stay away before you need to refuel."
Your body is the same way: Skip breakfast and you do not get the nutrients and calories you need to go through your day. When your energy levels are high, you are also more likely to make friendly choices by the waist, such as exercising and cooking healthy meals at home instead of opting for fast food.
. It boosts your health. "The breakfast tends to walk hand in hand with a healthy lifestyle," says Weems. It may even lower your chances of getting conditions like heart disease and diabetes.
. Opt for protein and fiber. Foods rich in protein (such as eggs) and those that are high in fibers (such as oats and whole grain cereals) are large choices to drop pounds and stay in that lower weight. "They satisfy you and keep you feeling fuller," says Tracy.
. Do not forget to produce. If you are like most Americans, you get enough proteins and fats - but there are not enough fruits and vitamin and fiber vegetables.
"Think about breakfast as an opportunity to add them," says Tracy. Even an apple and a slice of rope cheese, or a cooked egg with slices of carrot and celery, can take you to your noon snack or lunch.
. Count calories. Some breakfast foods are loaded with hidden calories. Some people add five or more fruits to a smoothie, as well as protein powder, without realizing how fast the calories add up, says Tracy.
Service sizes can be complicated, too, then use measuring cups. "A cup of cereal can be smaller than you think," says Weems.
The number of calories you should eat depends on your height, weight, weight loss goals and activity level.
Even so, "You should eat at least 250 to 300 calories at breakfast," says Weems. If you are an active man, this number can be as high as 500 to 600 calories. I am not sure? Ask your doctor or nutritionist.
. Choose food that works with your lifestyle. Not a "breakfast person"? "When my patients do not feel to eat early, I suggest they bring an easy breakfast to work," says Tracy.
Experience these healthy ideas:
- A banana wrapped in an integral tortilla with a few spoons of peanut butter soup
- A smoothie made with berries, low fat yogurt, ice and water
- Instant oats
If you are generally rushed in the morning ", plan your breakfast before time," says Weems. For example, make an egg casserole with vegetables earlier in the week, store it in the refrigerator and make your breakfast for several in a row.
