The worst breakfast habits for your size, say dietitians
Do not fall for these habits if you are looking to lose weight.
Feel ballooned afterbreakfast? Are youalways hungry? These are two of the most common feelings of people's experience if they follow these worst breakfast habits. The main guilty? The food itself. While many breakfast items are fast and easy to grab, they are not always the most nutritious options in your body. It can bring your body always feeling hungry after consuming your breakfast and worse, make you feel bloated on this issue.
If you are looking forSlight your size-Ina-about unblock your stomach or shaving some books - it's the worst breakfast habits to follow you should avoid, according to many dietitians. More some solutions on how to createHealthier eating habits, as well as the types of food you should reach in the morning. Here are what they advise and looking for even healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.
To eat only simple carbohydrates.
Catch a fast muffin or a bar of granola in the morning may seem practical, but unfortunately, many of thesePopular breakfast foods Do not make your body no favor, especially for your size.
"It's a common and unfortunate habit of counting onrefined carbohydrates For breakfast, "saysTrista Best, MPH, Rd, LD of the balance a supplement. "Food made from refined carbohydrates use grains that have been stripped of their beneficial vitamins and minerals such as iron and B vitamins. This makes them calorically dense and offers only empty calories. Because of Their treated nature, they are quickly used by the body as a form of energy and lead to a glucose tip and the quick output of post-meal insulin. "
"An example is a cereal with milk that is digested in about 30 minutes after the body is always hungry and makes noises for more food," says Jamie Feit, RD and expert atTest.com. "This cycle negatively affects the size."
So what is the solution? Fire suggestshave other easy-to-grab food that includesprotein, healthy fats, andfiber In order to keep you more complete longer-And providing your body with this result opposed to the consumption of refined carbohydrates, which makes you hungry after consumption.
"Rather than eating something like a piece of white bread with jam, a better choice can be whole grain bread and nut butter," saysJinan Banna, PhD, Rd. "The propagation of the fruits can be added also if you like a small sweetness at breakfast, but be sure to get fiber, protein and fat out of your breakfast."
This should not say that you have to avoid carbohydrates! here is15 carbohydrate myths totally false.
Eat a sweet breakfast.
"Have aSugar upper breakfast Without other food groups can also affect your size, because the consumption of a sugar breakfast will lead to a tip of the blood sugar that can lead to increased hunger and too much to eat later in the day that leads to an increased size. , "Says Ricci-Lee Hoz, MS, RDN to the health and expert taste toTest.com. "Overall, having a good balanced breakfast is considered important for your health when you start every day."
Skip breakfast.
On the other hand, skipping breakfast can have unwanted side effects. Yes, unlike popular belief, you should actually eat breakfast to reduce.
"Skip breakfast, while the search varies, has been considered a negative impact on your size, because it does not allow your body the metabolism of your body to start at the beginning of the day and decreases the energy of your body from tastes, which tends to train more sedentary. Behavior throughout the day, "says Hotz.
"Skip breakfast is one of the worst things you can do because it often puts you further to be furthest," saysAmy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbook. "While many people think they have saved calories, the truth is that many end up eating more calories later in the day. Eating a solid breakfast with high fiber carbohydrates and protein is essential for a healthy size! Try eggs, fruits and all -grilled-default, peanut butter oatmeat, or a smoothie with yogurt, fruit, milk and nut butter to start your day in! "
here are theSide effects of giving up breakfast, according to science.
Do not add protein to your breakfast.
"Only carbohydrates at breakfast can leave yourblood glucosePlumez a few hours later, "says Goodson". While foods like bananas and bagels are good for you, if you eat them alone at breakfast, you are likely to eat too much at lunch because you feel so hungry. Add protein like eggs, yogurt, nut butter, etc. can help stabilize your blood glucose in the morning and help youstay full longer. "
Related:7 healthy breakfast habits for a flat stomach
Eat breakfast quickly.
"Avluer your food quickly, whether you are breakfast or a meal, does not give your brain to hold your stomach," says Shannon Henry, RD forEzcare clinic. "Your brain does not show that you are full up to 15 to 20 minutes after starting to eat. If you eat your food in 10 minutes or less, you risk eating more than necessary. In aStudy of 3,200 men and womenJapanese researchers have found that eating very quickly was strongly linked to obesity. "
Overall, for a thinner size, it is best to search for a high protein and fiber breakfast to protect yourself fully - and if you can give yourself a moment to enjoy the food that prepared you.
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