Breakfast: the meal that breaks the fast between dinner the day before and your next meal, typically lunch the next day.
What happens if you skip breakfast? Your body ‘believes’ that you are fasting, your metabolism slows down, and your body stores what you eat at your next meal as fat. The result: weight gain or failure to lose weight.
What happens if you eat sugary foods or unhealthy foods for breakfast? Your blood sugar spikes and then what you eat stores as fat. Also, your ‘wake-up’ hormones stimulate your liver to put out sugar, so if you eat sugary foods for breakfast, your ‘liver sugar’ plus sugar you eat stores as fat and you gain weight.
Breakfast solutions: eat a small ‘healthy’ breakfast, either sit down or ‘on the run’. Healthy foods are those with low sugar, high in fiber (at least 4 grams), and with protein (at least 6 grams).
Choose more protein and fewer carbohydrates for breakfast:
Whole wheat English muffin or toast with peanut butter,
Apple with peanut butter or mozzarella cheese sticks,
Greek or nonfat yogurt,
Low fat cottage cheese with fruit, especially berries,
Eggs cooked any way. For example, hard cook 6 eggs on weekend and eat 1-2 per day throughout the week, or microwave scrambled eggs in a coffee cup that’s been sprayed with oil,
Protein or high fiber breakfast bars (such as Kellogg’s Protein Bar®, or FiberOne Protein Bar®)
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