Lack of time, lack of appetite, weight loss, etc. are the reasons why most people do not eat breakfast. Among them, people who want to lose weight account for the most, but can skipping breakfast really effectively lose weight? Let’s find out why nutritionists don’t encourage “skipping breakfast” and how to eat breakfast is good for your body.
Why is breakfast the most important meal of the day?
The English word for breakfast is “breakfast”. As the name suggests, “break” means “break”, and it is the first meal of the fasting period. Eating breakfast energizes the body and wakes up faster to increase energy levels and body alertness, while also providing other essential nutrients your body needs for good health.
Can you lose weight by skipping breakfast?
recent yearsintermittent fastingIt is becoming more and more popular and popular among weight loss and fitness groups. Taking 168 fasting as an example, when there are only 8 hours to eat a day, many people will give up breakfast and have not eaten for a long time. The insulin concentration is low, and the body will suffer It burns fat and breaks it down into ketone bodies for energy. Therefore, skipping breakfast can promote fat burning. However, nutrition experts have long agreed that breakfast is crucial, says Antigoneson, nutritionist at Henry Ford Health System: “If you eat a well-balanced meal that includes protein, complex carbohydrates, and healthy fats, you’ll start to feel full. A lively day.”
Most fitness people still have the habit of eating breakfast, and will not give up eating breakfast because they want to lose weight. The editor once asked about eating naturally and exercising naturallyInstructor Ming Yi of World Gym, He said that if you want to lose weight, you should choose the right food and look at the total calories, rather than giving up the time to eat.
Negative effects of skipping breakfast
- It may lead to weight gain.
Skipping breakfast will increase the desire for high-sugar and high-fat foods. If you cannot suppress your desire for food, it may lead to choosing unhealthy food for the next meal or overeating.
- May Trigger Migraines
Skipping breakfast can cause blood sugar levels to plummet, which in turn triggers the release of hormones that increase blood pressure levels and trigger migraines and headaches.
- Gastrointestinal function problems
Some people sleep until noon as long as they are on vacation. If they choose high-fat and high-salt food for the first meal after waking up, it is easy to cause the stomach to be overburdened. Over time, it may lead to indigestion and gastritis And other issues.
In addition, many people will choose refined starch for breakfast, such as toast with jam, bread, and sugary milk tea or black tea. There are foods that are too oily, too salty, and too sweet, otherwise it will easily increase the burden on the stomach and make people drowsy. A healthy breakfast should be nutritionally balanced and include high-quality carbohydrates, fiber, and protein.
What’s the best thing to eat for breakfast?
Eggs are rich in protein and a variety of important nutrients. Protein is one of the important nutrients for generating heat, building and repairing tissues, synthesizing enzymes and hormones, and promoting human growth and development. In addition, it can also promote satiety and help reduce calories after breakfast intake.Recommended eating method: Boiled eggs, steamed eggs, and egg drop soup are all good egg dishes, which will not destroy the original nutrients. They can also be served with whole wheat toast or fried vegetables. Try not to serve with processed foods such as sausages and bacon. Otherwise, it is easy to ingest too much fat.Out-of-towners can also choose a supermarket meal with no more than 80 calories.tea eggs, but the sodium content of tea eggs is high, so pay attention to the intake to avoid increasing the burden on the liver and kidneys.
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- Greek yogurt
The nutritional value of Greek yogurt is high, the protein is more than twice that of ordinary yogurt, and the probiotics contained in it can promote intestinal function, make good bacteria and bad bacteria peacefully coexist in the intestinal tract, achieve balance, and reduce constipation .Recommended eating method: with fresh fruit + nuts + oatmeal
Coffee can speed up metabolism, enhance sports performance, and improve concentration. A cup for breakfast is a good choice. The daily caffeine intake should not exceed 400mg, which is equivalent to 4 cups of hand-brewed coffee, otherwise it is easy to have insomnia, depression, and heart palpitations.Recommended way to eat: black coffee has the lowest calories, you can add milk and oat milk in moderation to supplement other nutrients, but pay attention to commercially available mocha coffee, caramel macchiato, 3-in-1 coffee, etc., are all “calorie bombs”
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Eating oatmeal can effectively reduce blood fat and cholesterol, effectively prevent cardiovascular diseases, and is also a good source of iron, vitamin B, manganese, magnesium, zinc and selenium.Recommended way to eat: If you only need to heat boiled water to boil, the taste will be monotonous, you can mix it with protein-rich drinks (milk, soy milk), and the nutrition will be more divided
- chia seeds
Chia seeds are rich in nutrition, high in plant-based protein, but very low in calories. Its soluble fiber will expand in the stomach after absorbing a large amount of water, which can increase satiety and increase gastrointestinal motility, and has the effect of preventing constipation.Recommended way to eat: Mix oatmeal, chia seeds, and boiling water the day before and put in the refrigerator. Add your favorite fruit to make juice before eating, which is very healthy and delicious.