Nutrition
Eat Breakfast to Lose Weight
by Duston Morris
A study published in the Journal of the American Dietetic Association looked at the effects of eating breakfast on weight loss. The researchers divided the study subjects into three groups: Those who didn't eat breakfast, those who ate breakfast, and those who ate ready-to-eat cereal for breakfast. Here are the results!
Those who ate high fiber cereal had the lowest Body Mass Index (BMI), and those who skipped breakfast had the highest. This study was just one more demonstration of the fact that eating breakfast can aid in weight loss. One reason for this is that eating breakfast tends to minimize impulsive snacking and overeating at other meals throughout the day.
The healthiest breakfasts are a combination of food groups. For example, whole grains high in fiber, lean protein or low-fat dairy, and fruit. This combination provides complex carbohydrates, protein, and minimal fat -- a combination that delays hunger symptoms for hours and can result in less caloric intake by the end of the day.
Whatever your breakfast consists of, you can get the nutrients and energy you need to start your day with minimal effort. Over the next few weeks, think about how you start off your morning and with what foods. Then write down “replacement foods” that would be better for your health. For example, if you currently start your day with coffee and a doughnut, “replace” that with coffee and a bagel with cream cheese. This not only starts your day off right, it also lays the foundation for lifelong health benefits, including a healthy weight.
Here are a few ideas for quick, easy, healthy breakfasts that you can add to your morning routine:
- High fiber cereal (at least 8 grams of fiber per serving) mixed into low fat yogurt or served with low or non-fat milk and fruit
- Whole grain hot or cold cereal with frozen berries added for sweetness
- Egg sandwich made with a whole grain bread or English muffin, thin slice of cheese and two microwave egg whites
- Breakfast wrap made with a whole grain tortilla, slice of turkey and thin slice of cheese, and warmed in the microwave
- Low-fat cottage cheese, fresh fruit and whole grain toast
- Glass of low or non-fat milk and fresh fruit
Coach D Notes: As a trainer and coach I cannot overemphasize the importance of breakfast. By far it is the most important meal of the day. Use the mentioned tips to start your day off right and if you're stopping off at a coffee shop for a quick breakfast, make sure you find something from the above list or something else that's healthy. If not, stop at a different coffee shop!
For more information about healthy eating, feel free to contact Victory's Edge.