Avoid this big mistake at breakfast
- Dietitian.Lauren Hmede
- Jan 29, 2019
- 2 min read
Want a flat belly? Avoid THIS breakfast mistake for fast weight loss- here's how many calories you should eat
There’s one thing you should never do at breakfast if you want to lose belly fat fast. And here's exactly how many calories you should be eating at breakfast for optimal weight loss.
Introduction:
Sometimes it is hard to stick to healthy lifestyle and fitness goals. And sometimes you will not lose weight. In fact, what you eat or how many calories you consume in breakfast can have a significant effect on your weight loss and health. When you are on weight loss diet you might heard that you should not skip breakfast as most people who eat breakfast tend to be leaner than those who skip it. If you want to lose belly fat you must avoid on common mistake on your breakfast meal.
What is it that you should avoid at breakfast to lose or maintain weight?
If you want to lose weight you must eat the right amount of calories at your first meal of the day, as skipping breakfast or making unhealthy choices lead hunger soon after eating, which may cause you to eat more food over the course of the day.
According to a research done, people who consume more calories at breakfast and fewer calories at dinner feel fuller longer, lose more weight, and reduce waist circumference. It is better to load up with high fiber meals as high carbs meals cause substantial fluctuations in blood sugar, which can cause you to feel hungry about two hours later.
How many calories should you consume at breakfast for optimal weight loss?
If you are on weight loss diet you should have a breakfast of 300-350 calories but if you have workout you may aim for 350 to 400 calories to maintain the weight. It’s important to get the right macronutrients, especially if you’re trying to lose weight.
A good macronutrient distribution should be 45 and 55 per cent of carbohydrates (40-55g) from whole grains, fruits and vegetables,15 to 20 per cent of protein (roughly 13-20g) from nuts, seeds, dairy products and eggs, 25 per cent of fibre (roughly six grams) from fruits like berries, apples, nuts, and whole grains. Fibre is an essential nutrient that contributes to health and wellness in many ways.
The American Heart Association (AHA) recommends 25 grams of fibre per day on a 2,000-calorie diet for adults. This number may also depend on age or sex, for instance - women under 50 are recommended to get 21 to 25 grams per day, whereas men under 50 should aim for 30 to 38 grams per day.
While eating a healthy breakfast is crucial for weight loss, you should also be careful about the drink you consume with your breakfast - make sure that you avoid sugary or sweetened beverages in the morning.
Sources:
https://www.kiipfit.com/healthy-breakfast-vegan-yogurt-parfait-2/
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