Are you aware that the first meal of the day can help you shed those extra pounds? Continue reading if you are keen to know how. Some nutritional specialists – Willow Jarosh, RD, of C&J Nutrition and Stephanie Clarke, RD – shares perfect equation for preparing a breakfast that will help in weight loss. You should start seeing the results if you follow their advice.
Calories
You should consume between 300 and 400 calories in your breakfast. If you want to lose weight, take no more than 350 calories. Those who exercise and want to maintain should aim for a range of between 350 and 400 calories.
Carbohydrates
Ensure that 45 to 55 percent of your breakfast calories come from carbs. This is approximately 40 to 55 grams of carbs. You should avoid overly sugary and processed foods enriched with wheat flour. Instead, go for whole grains vegetables, and fruits.
Protein
15 to 25 percent of your breakfast calorie content should be protein. This should be approximately 13 to 30 grams. Consuming enough protein in the morning keeps you full for the better part of the day. Studies also indicate that taking at least 20 grams of protein in the morning can help in weight loss. Best sources of protein include eggs, whole grains, seeds and nuts, soy milk, and dairy products.
Fats
Aim for about 10 to 15 grams of fats in your breakfast. This is approximately 30 to 35 percent of your total breakfast calories. Avoid saturated fats such as cheese and bacon. Instead, go for monounsaturated fats like seeds, nuts, avocados, and olive oil.
Fiber
Aim for 6 grams of fiber, which represents about 25% of the recommended amount in a day. However, you can take more fiber if it doesn’t interfere with your digestive system. Some best sources of fiber include whole grains, berries, veggies, apples, greens, and nuts.
Sugars
You don’t have to go for sugars if you are following the equation above. You will already be taking a combination of foods containing sugar like dairy products, fruits, and whole grains. You should aim not to take more than 36 grams of sugar in your breakfast. However, aim for nothing more than six grams (approximately 1.5 teaspoons) if it is an added sugar irrespective of its source.
Timing Breakfast
Basically, you aren’t supposed to take breakfast within 30 to 60 minutes of getting out bed. Consider splitting your breakfast into two parts if you are not keen on taking anything big first thing. Take something light close to waking up and the other half an hour later. This is great if you exercise in the morning and prefer not to do it on a full stomach. You should aim to have the more carbohydrates-based portion before working out and the more protein-based portion after exercising.
The Best 4 Weight Loss Breakfasts
Skipping meals, especially breakfast, won’t help in shedding weight and keeping it off, according to Stephanie and Willow. So what are you supposed to take? Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares some basic recommendations:
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Steel-Cut Oatmeal
• ¼ cup of steel-sliced oatmeal
• 3 tablespoons of ground almonds• 1 tablespoon of maple syrup
• ¼ banana
Contents
• Calories: 366
• Fat: 14 grams
• Carbohydrates: 51 grams
• Fiber: 7 grams
• Sugars: 18 grams
• Protein: 11 grams
Toasted Eggs
• 2 scrambled eggs
• 2 cups of spinach or Swiss chard
• 1 tablespoon of sliced onion
• ½ tablespoon of olive oil
• 1 slice of whole wheat toast
• ½ cup of raspberries or blueberries
Contents
• Calories: 36 grams
• Fat: 19 grams
• Carbohydrates: 33 grams
• Fiber: 6 grams
• Sugars: 10 grams
• Protein: 20 grams
PB Banana Toast
• 1 banana
• A touch of cinnamon• I slice of hearty whole grain bread
• 2 tablespoons of all-natural peanut butter
Contents
• Calories: 395 grams
• Fat: 16 grams
• Carbohydrates: 52 grams
• Fiber: 9 grams
• Protein: 13 grams
Protein Smoothie
• 2 cups of spinach
• ½ banana
• 1 scoop of protein powder (pick the ones that give 20 to 30 grams of protein)
• ½ cup of frozen mango
• 3 ice cubes
• 1 tablespoon of flax meal
• 2 cups of unsweetened vanilla almond milk
Contents
• Calories: 330 grams
• Fat: 10 grams
• Carbohydrates: 35 grams
• Fiber: 7 grams
• Protein: 37 grams
Common Breakfast Mistakes You Should Avoid
• Skipping
Skipping breakfast can make you feel cranky or foggy-headed. You may end up taking unhealthy sugary foods or drinks later in the day. Breakfast provides your body with essential nutrients and minerals.
• Skimping
Failing to eat enough in the morning can be detrimental like skipping. It will leave you hungry and trigger the urge to eat more calories later in the day. You stick to a regular formula to feel satisfied for longer and get the energy for regular bodily functions.
• Imbalanced Breakfast
Your breakfast should include all the key components to ensure that you are not only satisfied but also getting all the essential nutrients and minerals. Ensure that you are eating a well-balanced breakfast which also helps in weight loss.
Edited by: Jessa (March 1, 2019)
