Worst breakfast choices:

Introduction:

We all know that breakfast is a really important meal to start your day, it provides you with the energy needed for your day and help you to feel full as it postpones the time of next meal. Even you are on a weight loss diet, you can not skip breakfast. But not all breakfast is good and healthy, let us know together the worst breakfast.

First no breakfast at all:

Many patients believe that a greater result of weight loss happens if they skip breakfast, however, the opposite is true and skipping meal slow down metabolic rate. Skipping meals is a worse strategy.

Smoothies:

Many smoothies at grocery stores have more calories and sugar, to drink healthy one try smoothies with a base of Greek yogurt, frozen fruit (no added sugars) and milk.

Juices or Juicing:

They have low calories and more vitamins than smoothies but they are not a good choice to start your day as they are packed with sugar, low fiber and have been linked to diabetes. Instead, enjoy your breakfast with a whole fruit with yogurt and nuts.

Itty-Bitty Breakfasts

Smaller breakfast may result in weight gain because when a lighter meal is on breakfast, large ones are saved for dinner. A good distribution for meals throughout the day can be 50% breakfast, 35% lunch and 15% dinner. Eat a hearty breakfast with at least 350 calories and a minimum of 20 grams of protein for increased satisfaction.

Waffles, Pancakes, Bagels, and Muffins

Waffles, pancakes, bagels, and muffins are common breakfast choices, but actually, they are rich in refined flour and lack of protein, a better choice can be protein based meal with whole wheat flour.

Egg Sandwiches

For increase satiety and meet recommended protein needs, use 2 whole eggs on whole wheat bread to reach your satiety goal.

Specialty Coffee Drinks

Many coffee drinkers start their day with a cup of coffee but actually these drinks have more calories and sugar and may result in increased hunger and low blood sugar so instead, skip the added whipped cream and syrups. And if you like almond or soy milk, ask if it’s unsweetened.

“Whole Grain” or “High Fiber” Cold Cereals

Not all food labeled with whole grains and fiber are really like this, in fact, they are rich in sodium,sugar, and calories. The best choice is grains with one gram of fiber for every 10 grams of carbs. For example, a cereal with 30 grams of carbs should have at least three grams of fiber.

Flavored Greek Yogurt

Greek yogurt is heralded as a superfood because it contains twice the protein and about half sugar amount of regular yogurt. In fact in plain Greek yogurt can have more sugar and artificial sweeteners so instead go for a low-sugar, protein-packed plain Greek yogurt and flavor with fresh or dried fruit.

Sources:

https://www.livestrong.com/slideshow/1011222-9-worst-breakfasts-waistline-and-top-picks/?slide=11

https://www.lifehack.org/articles/lifestyle/20-healthy-breakfast-choices-that-will-save-you-time.html