Weight loss and breakfast are interconnected, but mistakes can confuse everything.
Weight loss is influenced by breakfast. What you eat in the morning can set the tone for your energy levels, metabolism, and feelings of hunger throughout the day. A balanced breakfast can help regulate appetite, support muscles, and prevent overeating later, notes https://xrust.ru/. However, mistakes such as skipping breakfast or choosing the wrong foods can hinder progress.
Skipping breakfast entirely
Research on breakfast and weight loss is ambiguous. Some studies suggest that skipping breakfast leads to a slight reduction in weight and calorie intake. Other studies indicate that skipping breakfast can lead to stronger feelings of hunger and burning fewer calories later, especially if you consume more calories at the end of the day. If skipping breakfast leads to overeating, particularly at night, it might be worth reconsidering your stance. A review of numerous studies found that people who eat late are more likely to be overweight or obese and have poorer metabolic health, even if they consume the same number of calories as those who eat early.
Consuming sweet coffee drinks
Coffee with cream, syrup, and toppings like brown sugar or sprinkles can quickly derail your weight loss goals. An 8-ounce serving of flavored latte with all the add-ons from a coffee chain can contain about 24 grams of sugar. Excess added sugar is linked to weight gain, type 2 diabetes, and heart disease. Dietary guidelines for Americans recommend keeping added sugars to less than 10% of daily caloric intake, which means no more than 50 grams (200 calories) on a 2000-calorie diet.
Choosing breakfast options
If you have breakfast but feel hungry long before lunch, your meal may lack fiber. Fiber found in fruits, vegetables, and whole grains supports digestion, lowers cholesterol levels, and helps you feel full longer, which can aid in weight control. Instead of low-fiber options like sugary cereals or pastries, choose high-fiber alternatives like whole grain cereals, whole wheat toast, or oatmeal. Adding fruits as a topping or mixing them into your cereal further increases fiber content.
Lack of protein
Protein is important for weight control as it helps you feel full longer. Protein breaks down into amino acids and peptides that trigger hormones regulating appetite. Consuming enough protein at breakfast or any meal can help control hunger and reduce overall calorie intake. High-protein breakfast options include eggs, Greek yogurt, whole grains like oats, and high-protein waffles or pancakes. You can boost protein content by adding a glass of milk, such as cow’s, soy, or pea milk.
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