There’s a reason why breakfast is thought to be the most important meal of the day. After long hours of fasting while asleep, your body craves a nutritional meal that will provide it with enough energy to start the day. And although pretty much anything you eat will satisfy your morning cravings, not every breakfast is created equal – and choosing the right, nutritious, and healthy one will go a long way in helping you lose and maintain your weight. Unfortunately, many people feel like they don’t have enough time to sit and enjoy their pre-made breakfast, so they choose sugary cereal or a bagel they can pick up on the way to work. Such choices can significantly affect the meal choices later on during the day and eventually build up around your waist and on the scale.
To avoid such consequences, here’s a list made by A Better Weigh clinic stating breakfast foods you should avoid:
- Sugary cereal
Cereal is almost an epithet of breakfast for people worldwide. However, most cereals are over-processed, packed with sugar and artificial sweeteners, but low in nutritional value and vitamins. They will most likely satisfy your hunger for a while, but after a couple of hours, when your blood sugar levels drop significantly, you’ll be craving for another sweet treat to bring you back to life. Having a sweet breakfast can seriously mess up your insulin levels during the day and force you to eat more calories than you actually need. Let those colorful cereals become just a lovely childhood memory, and opt for homemade oatmeal rather than pre-packed mixed oats. Granola bars can also be a threat to your waistline, so make sure to read the labels before you indulge in them.
- Fruit juice
Orange juice is another breakfast staple for many people; still, the amount of sugar you get in only one glass is something you’d be better off without. Keep in mind that even 100% fruit juices contain a significant amount of naturally present sugars, and try not to neglect its effect on your blood sugar levels and hunger attacks. Having a piece of whole fruit later on during the day (for example, as a snack) can increase your energy levels in a good way while also loading you up with all the necessary vitamins and fibers.
- Waffles and pancakes
Weekend mornings are often reserved for pancakes and waffles. The two dishes are made of pretty much the same ingredients, including sugar, eggs, and highly processed flour. In addition to that, they’re often topped with sweet syrups or chocolate, which is why you should consider switching them for a healthier alternative. Since weekends typically leave you more time to prepare your breakfast, why not opt for a nutritious one, including some protein, unrefined carbs, and healthy fats. How about a poached egg on avocado toast? You don’t have to give up on the taste when trying to lose weight, and having a nutritionally balanced breakfast can be as delicious as you’d like it. If you don’t want to give up your Sunday pancakes, consider making them by using oat flour, eggs, and a banana to bind them all together (a sprinkle of cinnamon makes all the difference).
- Toaster pastries
Here’s another breakfast choice you should leave in your sweet childhood memories – toaster pastries. Although they seem like a quick and convenient breakfast option, they’re typically packed with white flour, sugar and sweeteners, refined oils, and all sorts of additives and preservatives. Even if the manufacturer chooses to highlight that their toaster pastry has a high fruit content, make sure to read the labels and then decide whether they’re beneficial for you or not.
- Flavored low-fat yogurt
Mixing a cup of whole fat greek yogurt with a handful of berries and nuts takes no more than a couple of minutes – and you get a nutritious breakfast that doesn’t contain too many calories but is packed with healthy fats, fiber, vitamins, and some protein. However, don’t let the flavored low-fat yogurts trick you into thinking you’re getting the same thing. Keep in mind that low-fat products are generally high in carbs and sugars, and you’re not doing yourself a favor by consuming them.
We usually have hot meals on weekdays but guilty of pancakes on Saturdays. I should consider making my own batter.