Research tells us that breakfast is the most important meal of the day, as it breaks the fasting period we undergo during sleep. A nutritious breakfast can replenish your supply of glucose which boosts energy levels and metabolism.
But how important is eating breakfast when it comes to losing weight?
Research shows that eating the RIGHT breakfast could actually help with weight loss, if you focus on foods which are which fit into these three categories; fibre, protein and slow-release carbohydrates.
Fibre helps you lose weight as it creates a feeling of ‘fullness’ — leaving you eating less without necessarily trying to. This will help you achieve a calorie deficit, which is when more calories leave your body than enter it.
— Try fresh raspberries, avocado or bran based cereals
Protein, like fibre, helps prevent over eating due to its ability to help reduce your appetite. It is also an essential nutrient for building muscle.
— Try eggs, yoghurt
Slow-release carbohydrates are effective because unlike refined carbohydrates (white toast, for example) they don’t spike your body sugar levels. High body sugar levels produce the hormone insulin, which signals your body to store fat. Therefore, these slow-release carbohydrates help you to lose weight but still gain energy from your food.
— Try porridge, nuts, whole-wheat toast
If you’re looking for a tasty and nutritious breakfast that will help you to lose weight, you could try:
- Poached eggs on whole-wheat toast
- Oatmeal served with fresh raspberries
- Fresh fruit and natural Greek yoghurt
- High fibre content cereal.
So what should you avoid at breakfast?
- Don’t pack your breakfast with carbohydrates. Popular breakfasts like pancakes or bagels are packed with refined carbohydrates and you’ll often be left feeling hungry shortly afterwards.
- Be careful with what you drink. Fruit juice is a great option that’s full of vitamins. However, be careful with coffee. If you were to get breakfast at a coffeehouse, particularly the larger chains, many of their coffees may contain more calories than that pancake breakfast you’ve not allowed yourself!
So there you have it, breakfast really can help you lose weight!
Be aware that eating the right breakfast won’t make you lose weight on its own, but it is a crucial part of a balanced and healthy regime.
At Simply Gym we offer a fantastic Shape Up Plan where we devise a personal programme bespoke to your needs. This includes regular weigh-ins, measurement taking and nutritional advice.