Most people are in a hurry in the mornings. You hit the snooze button one too many times, you have to spend extra time helping the kids find their homework, your spouse chooses this time to pick a “discussion”, or a host of other reasons.
But if you run out of the house without eating breakfast you’re setting yourself up for diet failure the rest of the day.
Or you may have time but you don’t know what you should eat for a healthy breakfast. You’ve probably heard a host of suggestions but how do know which ones are really good for you?
Let’s take a few minutes to discuss the best breakfast for weight loss.
According to a recent study published in Obesity; women who ate a large breakfast and smaller meals throughout the day lost more weight than those who ate the same amount of calories but ate their larger meals at lunch and dinner. The study suggested eating as many as half of your daily calories in the morning!
Your body’s metabolism is working better in the morning. So the calories you eat are easier for your body to burn.
But don’t think this gives you and excuse to eat a high carb, sugary breakfast.
A breakfast that is high in protein will increase your energy level and help you feel full for a longer time. You won’t crash around 10:00 and need a snack or large cup of sugar laden coffee. Eating protein and fiber will help you feel satisfied and give you the energy you need to get your day going.
For years we’ve done this exactly the wrong way. We ate comforting carbs in the morning and then hard to digest protein in the evenings. The opposite is better.
So stock your refrigerator with some high protein breakfast items.
This can include eggs, lean meats, peanut butter or yogurt. Oatmeal is a good high fiber breakfast choice. The only sugar you need is fresh fruit such as blueberries or strawberries. They can be added to yogurt, oatmeal or placed on a multi-grain waffle.
Roll up some eggs in a whole wheat tortilla. Add a little salsa to give it some flavor and extra zip. You might want to add a few beans which are another good source of protein and fiber.
Eat a turkey sandwich with some tomato.
Have some asparagus or salmon with your scrambled eggs.
Mix up a smoothie with berries and add some peanut butter for protein.
Don’t be afraid to step out of the box and be creative with your breakfast choices. Don’t limit yourself to “breakfast” foods because most of these are bad choices. Anything with white flour or white sugar is a bad option.
Though you’ll want to have some quick, easy to prepare choices; you might also consider getting up a few minutes early at least two or three times a week and making yourself a leisurely breakfast. Sit down and enjoy eating. Don’t rush out the door every morning if you can avoid doing so.
Remember, the best breakfast for weight loss is a hearty breakfast packed with lean protein and lots of fiber.