Breakfast is the most important meal of the day for a reason. Not only does it give the body the energy it needs for the day, it also prevents overeating. Unfortunately, people who are watching their weight tend to skip meals in order to lose weight. Expert nutritionists agree that you should never skip breakfast —especially if you are trying to lose weight. But bagel slathered with cream cheese isn’t enough to rev start your mornings. Below is a list of breakfast rules all dieters should follow:
Boost Your Fiber Intake
To keep yourself satisfied throughout the day, make sure you choose food rich in fiber! Ideally, you want a healthy, well-balanced breakfast that contains at least 8 grams of fiber. Why? Breakfast with insufficient fiber content burns faster.This may lead to a possible mid-morning crash!
Fiber rich food is much more filling because the body digests it slowly. Consuming fiber-rich food is also good for the colon because toxins and impurities are effectively flushed out from the body by binding with fiber.
Eat Breakfast Early
Clinical tests show that breakfast helps jumpstart the body’s metabolic system. Because we feel satisfied after eating breakfast, we don’t overeat for the rest of the day and avoid making the wrong diet choices during lunch and/or dinner. But don’t wait too long to eat your morning meal. Research suggests that eating breakfast early helps boosts the body’s ability to burn more fat. You want to eat your breakfast one hour after you wake up. Apart from boosting the body’s early metabolic rate, this habit helps in the maintenance of the circadian rhythm too.
Choose a High-Protein Diet
Just like eating fiber-rich food, protein-rich food helps you feel fuller for longer. So while a sweet, carb-laden breakfast is tempting, it’s not only high in calories, it’s also full of trans fat and it provides less energy. On the other hand, eating high-protein food for breakfast like eggs, whole grains, skinless chicken breast, or fish will not only provide you enough energy to last the day, it will also curb cravings or hunger pangs and deliver more vitamins and minerals than say, a donut or an éclair.
Mind Your Portions!
While you should eat a heavy, healthy breakfast, it’s important not to get too carried away with the portions. Meals should be balanced and nutritious.If you’re watching your weight, you need to make sure you’re consuming the right amount of calories you take with every meal —and breakfast is not an exception. When prepping for morning meals, you should eat breakfast that contains about 350 calories.
Minimize Your Caffeine Intake
For most people, breakfast is never complete without a cup or two of coffee. Coffee with cream and sugar is actually very fattening. Unless you love plain black, unsweetened coffee for breakfast, look for healthier alternatives like Jasmine tea or green tea. Green tea is not only rich in antioxidants that cut the risk of developing certain cancers; it’s also an effective fat burner!