Summary of 21 Breakfast Habits Making You Gain Weight — Eat This Not That:
Skipping breakfast or not eating a balanced breakfast that is high in fiber and moderate in protein and carbs can lead to weight gain, as it leads to reaching for snacks an hour after eating, say, nutritionists. They suggest eating more instead, advising against consuming complicated coffee drinks or creamers, avoiding convenience stores and gas stations for breakfast, going without protein, complex carbs, and healthy fats, and opting for a muffin and latte at restaurants. They also suggest reading food labels, avoiding carb-heavy breakfasts lacking protein, being mindful while eating, and keeping smoothies lower in carbs and protein. Additionally, juice portions should be kept moderate while avoiding overcompensating by having a more extensive breakfast after a workout. Instead, breakfast should be eaten beforehand with a smaller snack afterward. Lastly, it is suggested to measure ingredients for weight loss-friendly oatmeal and avoid eating breakfast just after waking up as it leads to weight gain.
*****
21 Breakfast Habits That Could Lead to Weight Gain
Regarding weight loss, breakfast may be the most leisurely meal to make weight loss friendly. However, there are still plenty of breakfast habits that could unintentionally lead to extra pounds. Here are 21 breakfast habits that nutritionists say could sabotage your best intentions.
1. Skipping breakfast or not eating a balanced breakfast high in fiber, moderate protein, and carbs. Fiber and protein help give you that full feeling, so you’re less likely to reach for snacks an hour after you eat.
2. Consuming intricate coffee drinks or creamers and other additions into coffee without tracking it can contribute to weight gain because the calories are not accounted for and can lead to a calorie surplus.
3. Drinking just a cup of coffee, even with cream, doesn’t contain the nutrients you need to fuel your morning, ultimately leaving you hungry. Add protein, complex carbs, and healthy fats to your liquid breakfast.
4. Choosing a muffin and latte at a convenience store could lead to weight gain if you have more calories than you need throughout the day.
5. Making a habit of dining out for breakfast is a quick path to added pounds. Large portions, high-calorie counts, and epic fat levels in restaurant meals won’t harm your health.
6. Read the labels of breakfast foods. Some granolas contain as much added sugar as a bowl of ice cream, and protein bars can pack more calories than a candy bar.
7. Eating cereal directly from the box can be a problem. Without a bowl for visual context, it’s hard to judge the portion size of a serving of grain, which could lead to consuming far more calories than you intended.
8. Breakfast foods like pancakes, bagels, and oatmeal are fan favorites but are carb-heavy and prepared traditionally. They lack the fiber and protein needed to help regulate your blood sugar, keeping you fuller for extended periods.
9. Eating breakfast while driving is never a good idea. Too many distractions in driving are enough to take your focus off your food, leading to mindless consumption.
10. A fruit smoothie over a protein-rich smoothie can contribute to weight gain. A fruit smoothie consisting of carbohydrates without healthy fats and protein will not satisfy you.
11. Fruit juices are high in sugar, elevating your blood sugar. Keep juice portions moderate at breakfast time to reap the benefits of vitamins and minerals while keeping calories to a minimum.
12. Don’t overcompensate calorically after an intense workout by having a jumbo-sized breakfast. Try eating breakfast beforehand, then having a smaller snack post-exercise.
13. Don’t grab a donut or pastry from a coffee shop or fast-food drive-thru. These sweet starts can easily add several hundred extra calories to your day.
14. Don’t eliminate all fat from your breakfast. Fat is a satiating macronutrient that serves all sorts of essential bodily functions. In the mornings, lean on healthy fats from smoked salmon, eggs, and yogurt.
15. Overnight oat recipes often add multiple high-calorie items, leading to weight gain. Measure out your ingredients to be more aware of how many calories you’re taking in. Try to balance carbohydrates, protein, fat, and fiber.
16. Eating breakfast just after getting up could lead to weight gain. Wait for a little while after waking up to eat.
17. Avoid sugary cereals low in fiber and protein. These will leave you with cravings and hunger pangs throughout the day.
18. Skipping fiber can cause you to eat more throughout the day. Low-fiber foods like white bread, sugary cereals, and bagels enter the bloodstream quickly and spike blood sugar levels, which results in a crash later on.
19. All carbohydrates aren’t created equal. Highly processed carbs such as pastries, sugary cereals, white bread, and bagels can cause you to gain weight rather than lose weight.
20. Don’t overload your breakfast with unhealthy toppings. Toast and bagels are healthy options, but toppings such as butter and cream cheese should be limited. You can choose healthier toppings such as avocado spread, salsa, or hummus.
21. Don’t rely on breakfast bars. Although quick and easy, breakfast bars are often high in sugar and low in fiber and protein, which will fail to keep you full for an extended period leading you to snack and eat more throughout the day.
In conclusion, breakfast habits significantly affect your weight loss journey. Avoid these breakfast habits, stay mindful, and choose healthy foods to set you on the right track.
Comments are closed