Weight loss: NEVER do this one thing at breakfast if you want to lose weight
Weight loss is something many Britons are looking to achieve at the start of a new year. It can be very hard to keep up though as January drags on, especially if the results are not obvious. However, there is one way in which dieters might be jeopardising their chances of slimming down. It may seem like eating less food is the solution to losing weight but this could, in fact, be holding you back.
It’s a truth universally acknowledged that skipping breakfast is something one should never do.
Cutting out the meal is not a successful weight loss method – but the rules around breakfast don’t stop there.
If you don’t eat enough at breakfast you could be hindering your chances of losing weight.
It’s vital you eat the right number of calories in this first meal of the day, Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition told PopSugar.
“It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day,” they said.
For those looking to slim down, between 300 and 350 calories should be eaten at breakfast.
If you want to maintain weight, aim for between 350 to 400 calories, especially if you’re working out, the experts said.
Make sure you’re getting the right macronutrients, too. Carbohydrates should make up between 45 and 55 per cent of your morning meal (roughly 40-55g of carbs).
Aim to get these from whole grains, fruits and veg rather than sugary and processed foods.
Protein should make up 15 to 20 per cent of a breakfast (roughly 13-20g of protein). Consider eggs, nuts, seeds, dairy products and soy milk.
Harry Jameson, Elite Performance Coach advised the benefits of a high-protein breakfast will “regulate blood sugar and energy levels throughout the day, and avoid rapid peaks and troughs of energy.”
This is even more important for those who are working out and trying to lose weight.
The personal trainer adding: “If you work out in the morning, eating protein at breakfast helps to build muscle mass and sustain the body throughout the day.”
Dieters are recommended to eat about 10 to 15 grams of fat, which is about 35-35 per cent of your breakfast calories. These are best from monounsaturated fats such as avocado and nut butters.
Lastly, aim for around six grams of fibre – which is roughly 25 per cent of the RDA of 25g of fibre. To reach this goal, consume berries, nuts, seeds, apples and whole grains.
Dieters should also be careful with what they choose to drink with their breakfast – and there’s one beverage in particular which should be avoided in the morning.
Orange juice may be a classic morning drink the fruit juice is packed with sugar and, if shop-bought in a carton, low in nutrition.