Breakfast is considered as most important meal of the day for its cognitive-boosting, energy-enhancing benefits. But if you’re gaining weight, then you may not be having the healthy breakfast and you’re somehow messing up your first meal of the day. Here are the top 6 Breakfast Mistakes that are making you fat, and let’s see how to avoid these most common ones.
1. Skipping Breakfast to save calories
Forgoing breakfast can be your biggest fat-trap rather than calorie-saver. Studies show that people who skip breakfast are likely to consume high-calorie foods like junk foods in their later half of the day, which makes it even harder to burn those calories. Make it a routine to eat healthy breakfast every morning.
2. Turning to High-Carb foods for Energy
Carbs spike our blood sugar the most while Fat spikes the blood sugar the least and takes a lot of energy to breakdown. Protein on the other hand falls in between the two. So, it’s important to have mixed meals that provide you long lasting energy from protein, health fats and proteins. Choose the high-fiber carbohydrates with low glycemic-index values. Opt for oatmeal, high-fiber cereal, or whole-grain bagels and top them off with fresh fruits.
3. Your Breakfast is too skimpy
Many blame it on time-constraints or weight loss goals as reasons to have skimpy reasons. But remember the saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper” that holds true. Researchers found that Diabetes patients who ate large nutritious breakfast for three months were found to have a drop in their blood sugar and blood pressure levels by three times compared to those who ate mini breakfast meal. Opt for a combo of lean protein, healthy fat and good carbs in breakfast.
4. Being fooled by Juices and Smoothies
Gulping down a glass of a juice or smoothie may seem like you’re saving on the calories, but remember that you are removing the fiber content from the fruits and veggies. Fiber acts as blood glucose buffer, and when you eliminate them, you’re setting yourself up for a blood sugar spike. Also the store-bought varieties are packed with sugar. Nutritionists’ advise to eat solid food at mealtime and save the smoothie for the later part of day. Also the whole fruit and vegetables are packed with vitamins and minerals and the tummy-filling fiber which can make you fuller for long time.
5. Relying on Breakfast Bars
You need to fill up the healthy way to feel fuller for longer. While Granola and breakfast bars serve as quick meal, remember that they have as many as calories as Dessert. The bars with oatmeal cookies are coated up with sugar than you required. Sugary cereals, toaster pastries, bagels are tempting but they contain lot of sugar. Instead make mini sandwiches or opt for natural peanut butter on a folded slice of whole-grain bread which is naturally healthier.
6. Going Heavy on Coffee Add-Ons
You don’t have to give up on Coffee as it is natural way to boost your mood and brain function, but it’s the add-ons you put in to your coffee that makes you fat. Sugar, flavored syrups, whipped cream makes your coffee turn in to calorie-bomb. Reduce your sugar and fat intake in coffee gradually and it enhances focus, alertness and performance.
*Results may vary from person to person and results are not guaranteed