Some people think that skipping breakfast will help them lose weight. Their theory is that by skipping a meal, they are eating less calories, which would help them reach their weight loss goals. Unfortunately for those people this isn’t true. Studies have shown that people tend to gain weight when they eat fewer meals, because their portions tend to be larger. Eating larger meals promotes fat storage within the body. It is recommended that people eat 5-6 smaller meals to promote weight loss. This goes back to trying to keep your blood sugar stable, which keeps your metabolism high and burns more calories.
If you skip breakfast, by the time you eat again your body will have likely gone 12 or more hours since its last meal. When you go that long without food your body thinks you’re starving, it slows down your metabolism and holds onto fat. Muscle is expensive for the body to maintain, taking many more calories to maintain than fat does. So when your body thinks you’re starving it starts using your muscle as fuel. It breaks down the muscle for fuel and holds on to fat storage for future fuel. This is important because muscle burns a lot more calories than fat, you want your body to burn as many calories as possible. So if you lose muscle you are losing some of your calorie-burning potential. But, by eating breakfast, you stabilize your blood sugar for the whole day. If you goal is to lose weight you should increase the number of times you eat per day, not decrease.
What’s the ideal breakfast for weight loss?
The ideal breakfast is a low-glycemic index meal that is high in fiber and has a quality protein. The glycemic index is a way to rate how a food affects your blood sugar. Ideally you want to keep your blood sugar as steady as possible throughout the day. Low-glycemic food slowly converts to glucose and keeps your blood sugar consistent. Low glycemic foods include fruits, vegetables and nuts. High-glycemic food will turn to glucose very fast and raise your blood sugar quickly and then be gone. They include white bread and any high sugar food like most cereals, pastries, donuts etc. Anything can be considered a breakfast food, for a healthy breakfast that will aid in weight loss just stick with the foods that are low glycemic index foods and try and have a source of protein.
The Breakfast Meal Plan for People Willing to Lose Weight
There are a couple of goals you should keep in mind when you set up your breakfast meal plans and when you set up your daily breakfast plans.
1.Get a high quality protein source in your breakfast.
• Complete Proteins
The best protein sources are animal-based protein sources. They are complete proteins, which mean that they have all the essential amino acids that your body needs. Some examples of these protein sources are eggs, milk, yogurt, and meat.
• Incomplete Proteins
Obviously if there are complete proteins there are also incomplete proteins which are plant-based proteins. These proteins are missing some of the amino acids, you can combine these foods to create complete proteins–this is very important to vegetarians. Some examples of incomplete proteins are foods like beans, grains, peas, nuts and vegetables. To create a complete protein you could combine grains and legumes in a meal and get your protein source.
2. Use the Glycemic Index to keep your blood sugar steady.
If you are following our recommendation and eating five meals your next meal would be around 3 hours later but if you aren’t following our recommendation it may be 5 or more hours later until your next meal. Whatever the case, we need to plan our meals accordingly. The glycemic index is a tool that was created to rank foods based on how fast they convert to sugar.
• high- glycemic index foods
Turn to sugar very fast, your blood sugar spikes and then dips after there is no more food to convert to sugar. These foods are bad for weight loss. After your blood sugar dips your body needs to raise your blood sugar back up so you start to crave sweets because they are the quickest and easiest food for your body to process in order to raise the blood sugar. Obviously this sugar cycle is not good for weight loss.
• Low-glycemic index foods.
These foods turn to sugar slower and keep your blood sugar steady for longer. These are the foods we want to try and eat, not only for breakfast but also for all meals. An example of these low-glycemic index foods are vegetables, oatmeal and beans. These foods will leave you fuller longer and help carry you to your next meal.
3. You are what you drink.
–There are some drink choices that help to promote weight loss, the morning is a great time to mix these in. Whenever possible try and drink one of these drinks.
• Juiced Vegetables.
If you already juice or are interested in juicing, drinking fresh vegetable juice is a great way to start the day.
• Green Tea.
Green tea is great for weight loss, just brew some green tea and keep it in your fridge. Drinking two or more glasses a day will help you lose weight. Catechins are the ingredient found in green tea extract that helps promote weight loss.
• Skim Milk,
It is high in calcium, which has been shown to help with weight loss. Skim milk is also a good protein source, which is great for breakfast.
• Apple Cider Vinegar,
I have seen more and more studies about this recently and it seems to be catching on. All you do is take a tablespoon or so of apple cider vinegar and mix it with about 12 ounces of water. This should not be overdone, while there is a lot of promising information there is also information that says don’t drink too much apple cider vinegar.
You Don’t Have Time?
Studies show that eating breakfast has been linked to weight loss, longer life, better health, more energy, higher attention span, high concentration levels and increased productivity. So, can you really afford not to take 5-10 minutes to eat breakfast? Get up 10 minutes earlier, fix a healthy breakfast and become healthier and more productive at work. Trading 5-10 minutes for all of those benefits seems like a great trade to me. Think about how much more you can do with more energy, a longer life, higher attention span and increased productivity. If you work for yourself increased productivity could equal more money, if you work for someone else it could also equal more money in promotions, raises, bonuses, etc. So take 10 minutes and eat breakfast.