Having the right breakfast is crucial to set the mood for your day, especially when it's incorporated in your weight loss journey. It is extremely important to choose a breakfast that can provide your body with the necessary energy it needs to function at its optimal level.
According to Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition, a private practice in New York City dedicated to guiding clients healthily and effectively to their best nutrition, weight, and overall well-being. "Breakfast shapes future choices. When you kickstart your day healthily, it is more likely that you will maintain this positive trend as the day goes by"
Consuming foods rich in protein or whole grains high in fiber can balance your blood sugar levels and satisfy your hunger for a longer time. This will help in limiting your total calorie intake. "I advise avoiding blood sugar spikes and cravings or intense hunger throughout your day by," Shapiro says, "if your meal contains carbohydrates, opt for whole food sources like whole grains, fruits, and vegetables, and steer clear of added sugars."
However, it's equally important to pay attention to what you ought not to eat as well as what you should. Certain unhealthy breakfast foods might be undermining your weight loss efforts.
Sadly, many classic breakfast foods like pancakes, waffles, and cereal, are carb-loaded and lack nutrients that satiate, such as protein, fiber, and healthy fats. Regularly consuming these foods might be supplying your body with extra calories that aren't doing you any favors.
We asked dietitians to pinpoint the least healthy breakfast foods that could be hindering you from achieving your weight loss objectives. Discover what to avoid during your next breakfast, and don't miss out on.
Bagels
A morning kick-start with a toasted bagel overflowing with cream cheese might be palatable, but it certainly isn't one of the healthier ways to begin your day. Shapiro elucidates, "Usually, Bagels comprise around four to five carbohydrate servings, practically equivalent to the same number of bread slices. Such a heavy carbohydrate intake early in the day can trigger a significant rise in blood sugar, eventually leading to a sensation of hunger not long after you eat and subsequent cravings. Moreover, bagels can contribute to weight increment—particularly around the waistline. Additionally, being deficient in fiber, they transform into sugar in the body."
Cereal
Cereal is renowned for its high carbohydrate content. In reality, most of us consume more than the recommended serving size because they're generally small. A lot of the popular breakfast cereals out there are high in added sugars and notably low in fiber. If you're setting out on a weight loss journey, it's preferable to avoid cereals that are saturated with sugar commonly found on supermarket shelves.
Cereal consumption can result in elevated blood sugar levels, augmented cravings, oversized helpings, and eventually, weight gain, Shapiro explains. If your diet includes cereal, he suggests choosing one that contains less than eight grams of sugar and is rich in fiber, ideally more than five grams. For a healthier and more balanced diet, consider mixing it with Greek yogurt.
Doughnuts, Muffins, and Sweet Baked Goods
Don't let these bite-sized treats with their seemingly harmless nutritional information deceive you - doughnuts, muffins, and various baked sweets are laden with unhealthy fats, sugar, and processed carbohydrates. They have a high calorie density but are deficient in fiber and protein, essentials in establishing a sense of satiety and regulating hunger, says Amy Goodson, MS, RD, CSSD, LD{:target="_blank"}, a board certified specialist in sports dietetics who is also part of our Medical Expert Panel. Instead of keeping you satisfied for long, you'll soon find yourself low on energy and craving for another snack, potentially causing weight gain, advises Shapiro.
Quick Service or Diner Morning Meals
Cease the indulgence in bacon, egg and cheese partnered with hash browns! These meals often incorporate highly-processed meats, cheese and calorie-rich sauces, elaborates Goodson. Such elements are packed with saturated fats and sodium, contributing to possible weight increments and cardiovascular health issues.
Unquestionably, these quick service or diner morning meals do not meet the requirements of a weight control breakfast. Shapiro indicates that they are usually denser in calories than one might anticipate. Intake of excessive calories, unhealthy constituents, and fats can result in undesirable weight addition and pose health hazards.
The Truth About Acai Bowls
Despite being advertised as a 'healthy' choice, acai bowls are, in fact, loaded with sugar. As Shapiro explains, "Many of these bowls contain an astonishing 50 to 100 grams of sugar each." Consuming too much sugar can result in weight gain and insulin spikes; the higher our insulin levels, the more fat we accumulate, particularly in our abdominal region.
In case you have a craving for an acai bowl, Shapiro recommends topping it appropriately. Stay content with a single fruit and some nut butter or nuts. Avoid granola, dried fruits, Nutella, and chocolate chips, as these add up to the sugar content.
Waffles and Pancakes
Dousing pancakes or waffles in maple syrup in your breakfast does give a soothing feel. However, they usually are enriched with refined flour and sweet toppings. Consuming this kind of breakfast mainly results in a rapid surge in blood sugar. As Goodson points out, "These food items carry a high calorie count but are poor in nutrients, resulting in feeling starved shortly after consumption."
Cookies
Cookies are generally high in harmful fats and nutrients that offer no value. They lack the vital fiber, protein and nutrients needed to maintain satiety for the remaining parts of your morning. Consuming cookies for breakfast could result in quick surges and drops in blood sugar levels, making you feel hungry and causing you to pick more unhealthy nibbles later in the day, Goodson explains.
Juice from Fruits
In conclusion, on the list of breakfast items that hinder weight loss, juice made from fruits cannot be overlooked. Though it might appear to be a harmless liquid, it absolutely warrants its place on this list since it often masquerades as a healthy choice. As Goodson explains, "It's laden with sugars and devoid of the fiber that whole fruits provide. This can cause sudden increases in blood sugar, along with a rise in calorie consumption."
