Proper breakfast is an important part of successful weight control. However, many people make mistakes that can slow down the weight loss process.
Full breakfast abandonment
Spending breakfast can cause more hunger and calorie burning later, especially if you eat more calories a day later.
It can also cause overeating, especially at night. Studies have shown that late -eating people are more likely to suffer from overweight or obesity and have a worse metabolism.
Breakfast and their mistakes: consumption of sweet coffee drinks
Coffee with cream or syrup can quickly break down your weight loss goals.
The café served with all additives can contain about 24 g of sugar. Excessive added sugar levels are associated with weight gain, type 2 diabetes and heart disease.
The choice of breakfast with a small amount of fiber
If you have breakfast but you feel hungry well before lunch, your food may lack fiber. Fibers in fruits, vegetables and whole grain products support digestion, lower cholesterol and help you feel saturated longer, which can help control weight.
Instead of low -fiber variants such as sweet flakes or baked goods, choose alternatives to a lot of fiber such as whole grain flakes, whole grain toasts or oatmeal.
Breakfast and their mistakes: insufficient protein content
Protein is important for weight control because it helps to feel saturated longer. They are broken down into amino acids and peptides that release hormones regulating appetite.
Consumption of sufficient protein can help control the feeling of hunger and reduce the overall calorie intake.
A lot of protein breakfast options include eggs, Greek yogurt, whole grain products such as oats, and waffles or pancakes with high protein content. Protein levels can be increased by adding a glass of milk such as cows or soy.
Breakfast and their mistakes: Trust with little nutrient snacks
Snacks such as chips, cookies and donuts can be fast and delicious, but they contain mainly empty calories, fat and added sugar. Because they do not contain almost protein or fiber, they will not give you a feeling of satiety, which increases the likelihood of overeating.
Inadequate consumption of healthy fat
Spending fat during breakfast can interfere with weight loss as the fat helps to feel saturated longer by releasing satiety hormones that slow down digestion. Fat also helps the body absorb certain vitamins.
Incorporating healthy fats such as avocados, nuts, seeds or olive oil not only helps control your appetite but also maintain heart health, making them an important part of a balanced breakfast for weight control.
Breakfast and their mistakes: Inadequate amount of food
You can regularly breakfast and include healthy products such as, yogurt and eggs. However, despite the fact that a piece of fruit contains fiber and vitamins, it alone is not saturated.
If you do not feel satiated after breakfast, you can overeat later or eat low nutrient snacks.
Listen to your body signals and understand if you are really full. You may feel satiated by eating two eggs instead of one or combining fruits with nuts and yogurt or flakes.
Late breakfast
If you have breakfast late, you can overeat. Remember that late eating can increase the risk of weight gain.
Studies show that people who have previously eaten usually lose more weight, even if they eat the same amount of food. Eating time affects how the body uses energy and late eating can disrupt the body’s natural rhythms.
Breakfast and their mistakes: ignoring dehydration
Consumption of sufficient water is essential for overall health. It helps to regulate body temperature, lubricates the joints and prevents dehydration, which can cause fatigue, mood swings and constipation.
Studies show that water drinking before meals can help you lose weight by stimulating satiety and reducing calorie intake. Water also speeds up the metabolism and speeds up fat burning, making it a valuable measure for weight control.
Moisturizing can also help prevent thirst confusion with hunger, helping prevent unnecessary snacks.
Source: https://www.bc.ua/
Photos associative © canva
