MVB-Health Blog

The Importance of a Healthy Breakfast for Weight Loss

Scrambled eggs with fresh tomato and arugula salad in frying pan

Do not skip breakfast, thinking it will help you lose weight.

 

Although it may seem paradoxical, evidence suggests that breakfast is important for shedding pounds. Breakfast eaters are not famished by lunchtime. Thus, they are less likely to overeat at lunch or to choose junk food for that meal; and they’re not so apt to snack on junk food during the morning. Junky snacks and fast foods are notorious for their abundance of calories, saturated fat, and cholesterol.

In a study out of the University of Colorado Health Sciences Center in Denver (H. R. Wyatt et al., 2002), 2,959 people in the National Weight Control Registry completed questionnaires. Every subject had maintained a weight loss of at least 30 pounds for at least a year. By their own reports, 78 percent of the subjects ate breakfast every day of the week; 18 percent ate it less frequently; and only 4 percent did not eat it at all. The researchers wrote that eating breakfast might be a factor in the successful maintenance of weight loss.

But, it is essential your breakfast are healthy, otherwise you will be loading your bodies first thing in the mornign with fats, and sugars which will not lead to a productive day at work, nor healhty future food choices thtoughout your day.
So start every day with a healthful breakfast. It will provide you with the fuel you need to get your day going; it will set the tone for the good habits you want to engage in for the rest of the day; and it can play a role in your attaining and maintaining a healthy weight.

But, remember, not just any breakfast will not do. Here is a list of common breakfast foods and how to improve or replace them:

Sample 1:
YOU MAY BE EATING:
Sugary, artificial cereals with full fat milk.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
The best choices are unprocessed, whole natural grains — such as unsweetened oats, rye, quinoa, or barley — eaten with fresh fruit. But if you crave packaged cereals, choose one of the whole grain cereals that are low in sugar (less than 5-6 grams), high in fiber (at least 3 or 4 grams), and low in sodium (less than 140 milligrams) or a gluten-free cereal.

Serve it with fresh fruit, perhaps berries or slices of banana or peach. Among the better brands of cereals in the USA are Nature’s Path, Arrowhead Mills, Back To Nature, Barbara’s, and Kashi. Any milk should be low fat, like 1% milk, or a substitute with a variety of plant based milks, such as unsweetened almond or coconut milk.

Sample 2:

YOU MAY BE EATING:

Two fried eggs in oils or butter.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Replace them with one egg, boiled or poached.

Sample 3:

YOU MAY BE EATING:

Scrambled eggs, which typically have up to three or four eggs, with additional oils, butter and cheese.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Substitute with one full egg and then add just the whites of one or two eggs, with extras, such as spinach, tomato, and add 1 tablespoon of parmesan cheese for a richer flavor.

Sample 4:

YOU MAY BE EATING:

Bacon.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Substitute with broiled, nitrate free turkey bacon (only occasionally), and better still, with sautéed vegetables, or like the French do, with a small side of green salad laced with a touch of olive oil and balsamic vinegar.

Sample 6:

YOU MAY BE EATING:

Ham, sausage, or steak

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Substitute with salmon: baked, broiled, or poached.

Sample 7:

YOU MAY BE EATING:

White toast with butter.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Substitute with sprouted whole-grain or gluten free toast, preferably without butter.

Sample 8:

YOU MAY BE EATING:

Grits, hash browns

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Cut your usual portion in half, or, better yet, substitute with fresh
fruit.

Sample 9:

YOU MAY BE EATING:

Omelets, typically made with 2-4 eggs and full fat cheese.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Substitute with one full egg and two egg whites with extras, such as spinach,
tomato, and low-fat cheese.

Sample 10:

YOU MAY BE EATING:

Pancakes, French toast, or waffles, sweetened with maple or other syrup.

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Use whole wheat and top with fresh fruit, say blueberries or sliced strawberries, pineapple, or banana. Replace the syrup with unsweetened applesauce and/or jam or jelly that has been sweetened only with fruit.

Sample 11:

YOU MAY BE EATING:

Bagel and cream cheese. (The bagel has almost doubled in size since the ’60s. It equals two or three bread slices!).

MAKE THESE CHANGES FOR BETTER NUTRITION AND FAT LOSS:
Eat half a whole-grain bagel with nonfat cream cheese, or nonfat cottage cheese. Add a slice of salmon (cooked as above) and fresh tomato. Season with a touch of salt and pepper.

Final note:

Remember, staying lean and slender, whatever your body type is requires a set of skills, which when implemented consistently, becomes habit, and a part of your life.

 

You can do this, and I am committed to helping you achieve it!

Michelle

(Nutritionist, Life Coach and Director of MVB-Health)
Your Most Valuable Body

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