Breakfast is often referred to as the most important meal of the day, and in many ways, it sets the stage for a person's eating habits. If someone starts their day with a sugary drink and a plate of syrup-soaked waffles, they are likely to crave sugar as the day goes on. However, for those hoping to gain better control over their diets and lose weight, it is advisable to adopt smarter and more balanced breakfast habits. The website "Eat This Not That," which focuses on health and nutrition, sought the opinions of nutrition experts on the best breakfast habits, which are summarized as follows:
1. **Focus on Protein**
Protein is important for many reasons, but when it comes to weight loss, it ensures that the stomach remains fuller for longer, meaning that snacking won’t occur shortly after breakfast. Serena Poon, a certified nutritionist and celebrity chef, states that "simply consuming protein increases calorie burning, as it has a higher thermic effect than other macronutrients, meaning the human body uses more energy to digest these macronutrients compared to fats or carbohydrates." Protein-rich breakfast foods include eggs, chicken and turkey sausages, Greek yogurt, and cottage cheese.
2. **After Exercising**
Many believe they need to eat before exercising in the morning. However, according to Dr. Heather Modey, a physician in functional integrative medicine, for many, having breakfast before exercising is not a good step, as the body already retains sufficient glycogen stored from the previous night's dinner to perform a moderate workout of 30 to 60 minutes. Dr. Modey explains, "When we exercise in a fasting state, we burn the stored glycogen," but if a meal is consumed before exercising, fat won’t be burned. Dr. Modey emphasizes that this doesn’t mean one should engage in heavy workouts like running a half-marathon or weight lifting for 90 minutes in the morning. She advises ensuring the loss from the sweat session is replenished within 30 minutes after the workout.
3. **Drink Adequate Water**
Poon explains that the human body is made up of 60% water and needs plenty of it to function properly. She added, "Maintaining hydration contributes to healthy digestion, which can lead to a healthy weight."
4. **Delay Breakfast**
Many are accustomed to eating breakfast as soon as they wake up. However, if a person is trying to lose weight, it might be beneficial to delay their first meal of the day through a practice known as intermittent fasting. Dr. Modey suggests ensuring a fast of at least 12 hours overnight and notes that some extend fasting hours to 16 hours to burn more calories. Dr. Modey adds, "The science behind this is that every time someone eats, insulin rises in response to increased blood sugar levels. Thus, it tells the body there is still plenty of fuel available, so the body doesn’t need to tap into stored fat. In fact, one can comfortably achieve a fast longer than 13 to 16 hours over time with improved blood sugar regulation."
5. **Eat Vegetables and Fruits**
Some may not think about including vegetables when preparing breakfast. However, the important advice to incorporate vegetables into breakfast stems from their richness in antioxidants and phytonutrients, and importantly, they give a feeling of fullness and satiety more quickly. Poon states, "Fiber also supports balance in the gut microbiome, which can contribute to ongoing weight loss. Vegetables can also provide nutrients that can reduce bloating, like potassium and magnesium found in leafy greens that help balance sodium levels." Vegetables can be added to omelets or egg bakes or eaten raw at breakfast.
6. **Green Tea or Ginger**
Poon recommends consuming organic green tea in the morning to enhance metabolism and improve fat-reducing properties. She suggests adding ginger or a sprinkle of chili pepper to a favorite morning juice. Poon notes that "drinking coffee with a dash of cinnamon may help in regulating blood sugar, which can lead to healthy eating patterns." She explains that while adding a bit of spice to drinks won’t lead to a miraculous weight loss breakthrough, it can be beneficial as part of a comprehensive program including a healthy diet, regular exercise, and a healthy, balanced mindset.
