New York :
In the last months with the growing popularity from intermittent fasting, breakfast has been a bit forgotten. However, beyond “being the most important meal of the day”, the term breakfast refers itself to the first meal of the day with which we break the habitual fasting What do the hours of sleep.
Thus the important thing about breakfast it is not the schedule, is the quality of the food with which we start the day. In fact, it has been proven that breakfast marks how healthy our diet will be throughout the day, however on many occasions we usually downplay it and almost unconsciously we forget to seek a proper balance of nutrients.
The truth is that a Good breakfast, not only related to a better physical and mental performance, intervenes in a positive way in concentration levels, promotes Good mood and it can be a magnificent ally to lose weight. As mentioned in the book Zero Belly Breakfast: a breakfast rich in protein can guarantee a long-term weight loss. In fact according to A study made by the National Weight Control Registry, it was found that those people who have lost 30 pounds or more, 80% maintained optimal weight by eating a protein rich breakfast every day.
Based on this we gave ourselves the task of research the worst habits for breakfast that on many occasions we commit blindly and that it is quite easy to modify them. It is very likely that you will commit several of them and that they are the cause that prevents a adequate weight loss.
1. You eat to eat
Since we are little we have been instilled the habit of eating as soon as we wake up, however it is a custom that can cause a weight gain especially when we don’t feel like eating that much. The secret is knowing how to listen to our body and get to know ourselves more, try to tune in to your natural hunger / satiety signals and eat breakfast only when you’re really physically hungry. The human organism is wonderful and so perfect that it tastes how much and when needs to eat. The important is learn to know us and never go to extremes, don’t wait to starve, since it will only lead to making poor decisions and overeating. Other great recommendation from the renowned nutritionist Julieanna hever, who specializes in plant-based diets and is the author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition. It is to be in contact with what the body asks for, that is, there are mornings in which we are in the mood to Eat something light and refreshing, nothing “overweight” and it’s right there when Fruit and the smoothies they become the best ally. While there are other occasions when you wake up with a lot of appetite, and you’re in the mood for a more complete food.
2. You eat very heavy breakfast
Sure it’s important start the day with a good breakfast, as we mentioned, intervenes in many aspects of Physical Health and mintl. However this does not mean that you should eat more and in excess, many people believe that they are calories that end “Burning throughout the day.“And it is not so, cstart the day with a great high fat breakfast and sodium, will result in a swollen belly and the feeling of laziness and apathy throughout the day. What happens is simple the body needs a lot I work for digest those calories and you will be sleepy, bloated and unproductive. The recommendation is simple skip the very heavy breakfasts, with very caloric mixes that include: hEggs, bacon, sausage, pancakes, French fries, cold cuts and White bread. Bet on the good balance between the elements and create light combinations and satiating, as eggs with vegetables, oatmeal with red berries, whole wheat toast with avocado, are just a few ideas.
3. You eat too much fiber
We don’t want it to be misunderstood, of course the fiber It’s one of the most important nutrients in all balanced diet and its adequate consumption is related to benefits for the digestive, intestinal, cardiovascular system and of course it is key in the weightloss. However consume large quantities fiber in the morning causes gas, although it is also normal to experience swelling, abdominal pain and alternating episodes of diarrhea-constipation. It is important to consume it with caution throughout the day and drink a lot of water to facilitate the transit of the fiber through the digestive tract. The best recommendation to avoid a fiber over dose, is plan menus well and seek harmony among the foods we consume. That is, if you are going to have breakfast bowl of oatmeal or whole grains contemplate enriching it with a serving of fruit and another of Greek yogurt, avoid consuming at the same meal whole wheat bread, legumes and vegetables.
4. All your breakfasts are granola
Sure the granola is delicious, versatile and above all one very fast option. In fact, it is so light that we tend to think of it as a the healthiest breakfast and this is not always the case, especially when it comes to commercial and highly processed granola. What happens is that these are cereals that are loaded with added sugars, to the extent that most companies use synonyms or alternative words for ‘sugar’ to disguise it. It is because of that recommendation of nutritionists it is forceful, if you have no option to make homemade granola and you decide to buy it, look for the options ‘without added sugar’ and avoid at all costs those that contain coconut sugar, high fructose corn syrup, agave sugar and evaporated cane juice.
5. You only eat one piece of fruit
Without a doubt this is one of the most common habits when having breakfastWe tend to think that days in a hurry are very healthy eat just one piece of fruit. And we have bad news for you, it’s a very bad decision. Yes, the fruit is nutritious and rich in antioxidants, but yes you don’t add protein It will be of little use and his hunger will attack an hour later. You are also likely to experience some spikes in blood glucose and in a way it is harmless custom it may be worse, as you will end eating a lot more in a very short time. The solution is simple and it will not take you any time, prepare a bowl with Greek yogurt, your favorite fruit and a handful of nuts.
6. You keep your breakfast “low in fat”
For many years a misperception about The fats and many consider them a latent enemy of the good health and body weight. However, this is an issue that has recently been clarified, for Two reasons: fats are necessary for good functioning of the organism and not all fat sources They are equal. In such a way that choosing the better healthy fat options for breakfast is a success at all levels, lfats increase satiety and they keep you from wanting to eat more. At the same time they are necessary to absorb certain vitamins (A, D, E, K) that play an important role in the functions of the organism and last but not least are necessary for activate metabolism. Bet on integrating foods like avocado, olive oil, nuts, seeds, organic cheeses, milk and Salmon.